Thursday June 14, 2018

This is a great workout to really get a sweat going and build your aerobic capacity(what most people refer to as cardio).

aerobic capacity workout

12 Alternating Rounds(6 rounds each)

250 m row+15/10 cal bike

Strength/Technique work:

10 min to find 3 RM power snatch

10 min to find 3 RM barbell row

6.13.18

Warm up:
10 wallballs every:30 for 4 min

Mobilize

A. Class

B. For time*
50 cal row
50 ttb
40 box step overs 50’s/35’s
40 ttb
30 db power cleans 50’s/35’s
30 ttb
20 burpee box jump overs
20 ttb
10 db Squat Snatch 50/35
10 ttb
*22 min cap. box height 24/20.

Wednesday June 13, 2018

Skill/Strength: 15 minutes

Practice and build to a heavy

3 Push Press+1 Push Jerk

Workout:

10 Min AMRAP

100 Walking Lunges

100 Hollow Rocks

10/7 Rope Climbs(Scale this to 5/3 if needed)

Max Jumping Lunges with  Remaining Time

6.12.18

warm up: 3x

:20 double unders/:40 single unders x 3 min

Row 3 min

A. Power Clean+3 front squats+Split Jerk

20 min to max

B. 50/40 muscle ups*

20 calorie Assault for every drop.

C. Class

D. 5×12 lateral pvc pipe jumps 30/24

In between sets recover and run backwards 50 yards

 

Tuesday June 12, 2018

Skill/Strength: Deficit Deadlifts

5 x 10 touch n go reps

Workout: Nancy

5 rounds

400 m Run

15 Overhead Squats 95/65