8.18.18

Warm up:

5 min chill bike

5x:15 sprint/:45 chill bike

Run 200m

A. 3 rounds

3×400 m run w/1 min rest

3 min rest between rounds

B. Class which is listed below.

Warm up

10 synchro squats

555 burpees

8 synchro squats

444 burpees

Etc…

Skill: 

D-Ball: max distance bear hug shoulder carry back 

Yoke heavy carry push back

Sand bags same as d ball

Partner Workout 

14 min AMRAP 

10 Overhand Axle bar deadlif…

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8.17.18

warm up

3x

row 500 m

15 ab mat sit ups

5 ghr

5 strict ring pull-ups

A. Class

B.

5 min AMRAP

45 GHD SU

25 KB Swings 70/53

Max Calorie Row

rest 3 min

5 min AMRAP

35 GHD SU

35 KB Swings 70/53

Max Calorie Row

rest 3 min

5 min AMRAP

25 GHD SU

45 KB Swings 70/53

Max Calorie Row

C. 100 hip ext 45/35 (Barbell behind the next)

Accessories of your choosing.

 

Friday August 17, 2018

Another Partner Workout… (That you can do solo if you want!)

Skill:

skin the cat

Bar Pullover

and Forward Roll(Somersault)

PARTNER WORKOUT

5 rounds

400 m Overhead Barbell Carry 135/95

200 m Tandem Barbell Carry any style

5 bar pull overs scale to skin the cats on rings, forward rolls or other. Even a cartwheel modification is okay.

 

Thursday August 16, 2018

Skill:

Floor Press

5×10

 

Workout

10 minute AMRAP

60 Bar Facing Burpees

30 Overhead Squats 135/95

Max Chest to bar Pull ups*

*this can be scaled to jumping chest to bar or ring rows for many athletes. For the super competitive it can be made more difficult by scaling up to Ring Muscle Up.

8.15.18

Warm up: 2x

30 hip circle steps

20 push ups

30 step back lunges

3 min chill row

Mobilize 

A.

3 min AMRAP

15 deadlifts 135/95

15 power cleans 135/95

15 push jerks 135/95

REST 2 min

3 min AMRAP

10 deadlifts 185/125

10 power cleans 185/125

10 push jerks 185/125

Rest 2 min

3 min AMRAP

5 deadlifts 225/155

5 power cleans 225/155

5 push jerks 225/155

B. 10 min emom 

5/3 Bar MU

Max Hspu 

C. …

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