4.16.18

Warm up:

800 m chill run+200 m fast

walk 200 m

400 m chill run+200 m fast

walk 200 m

200 m chill run+200 m fast

mobilize

A.

200 m farmer carry 50’s/35’s

20 R Arm ovhd Squats 50/35

20 L Arm ovhd Squats 50/35

200 m farmer

40 alternating db full snatch

 

B.

Class

Monday April 16, 2018

Skill: 10 minutes

build to a heavy tempo back squat+back squat

then do

5 sets of 3 tempo back squats(13X1)

13X1 means 1 second at the top 3 seconds down no seconds at bottom and 1 second up.

Workout

50-35-20

Front squat 45/35

40-25-10

Pullup

4.14.18

Warm up: 

Mobilize

A: e2mom x 18 minutes 

5 push jerks

B: 4 rounds

20 alternating pistols

15 right arm kb Snatch 53/35

20 alternating pistols

15 left arm kb Snatch 53/35

C: every 4 minutes for 24 minutes

Row 600 m+10 burpees over the rower

D: not for time

30 ghd

5 strict ttb

20 ghd

10 strict ttb

10 ghd

15 strict ttb 

4.13.18

Warm Up:

1 k row

15-10-5

muscle snatch 75/55

thruster 75/55

 

mobilize

 

a. 4 min cap*

15/12 muscle ups

1 clean 185/125

1 clean 205/135

1 clean 225/155

1 clean 245/165

1 clean 275/185

*any style clean. Set up all 5 bars.

B. For Time

20 down to 2 AB Calories*

1 up to 10 Front Squat 225/155**

3 Bar MU

*reduce calories by 2 each round. Reset the monitor each set. To do this quickly push “stop” twice.**From floor.

C. Class or

3 rounds

:30 Deadlift hold

15 deadlifts 245/165

:30 hs hold

15 hspu

Friday April 13, 2018

Workout:

12 Min AMRAP

30 Double Unders (Scale to single unders or attempts)

15 KB Russian(Eye Level) Swings 70/53

30 Double Unders

15 KB SDHP 70/53

 

Post workout Strength

3×10-15 DB Bent over row both arms at the same time. 2-3 second decent

3×10-15 DB or KB Romanian Deadlift. 2-3 second decent