021219

warm up:

5 rounds

5 pull-ups

10 push ups

15 squats

30 double unders

mobilize

A. Front Squat

5×3 at 85% of 1 rm front squat

15 unbroken butterfly pull-ups after each set

B. Class

C. 4 sets

10 ghr

20 ghd sit-ups

Tuesday February 12, 2019

Skill/Strength
Sumo Dead Lift 7×3
Dont be afraid to get heavy. Try to controll all three reps without dropping.

WOD:
Every 4 minutes for 20 minutes
200m run
15 dead lifts 95/65
10 squat cleans 95/65
5 push press 95/65

020119

Warm-up: six minute assault bike

Mobilize

Max out Monday!

A. Find your one rep max snatch and clean and jerk.

B. 12 minute  Row for distance*

* every three minutes including at the start do 5\3 Burpee Muscle ups

C. Class

Monday February 11, 2019

Skill/Technique :
Single arm kb front rack lunge while holding a db 4 x 20 ahtletle choses weight
Goal is just to challenge the front rack position and core stability.

WOD:
Death By Kettle Bell 53/35 + Burpee
MInute 1: 1kb swing+1 burpee
MInute 2: 2kb swing+2 burpee
Minute 3: 3kb swing + 3 Burpee ect…

020819

Great session planned here

warm Up: 10 min emom

10 burpees x 4 minutes

15 burpees x 2 minutes

10 burpees x 4 minutes

A. Halting power clean+Pause push jerk to max

Then 5×1 at 85%

B. Hang power snatch +3 ohs to max

Then 3×1 at 80%

C. Class