Wednesday August 15, 2018

Skill:

10 Min emom

Run 80 yards(40 yards out/40 back)

 

Workout: 15 Min with Partner

15 Sumo Deadlifts 275/185

45 Medball See The Lights 20/14*

*Partner holds a plank

8.14.18

Mobility: 5 min doing pass throughs, figure eights and other shoulder mobility w pvc pipe

A. Halting Snatch + full snatch + oh squat 

10 sets. New set every 2 minutes

B. Class

C.

At 0:00 Max unbroken ring dips

At 2:00 Max unbroken ring dips

At 4:00 3 Minute AMRAP of 7/4 unbroken ring dips

D. 30 min bike

Steady state with five :30 HARD efforts spread throughout.

Tuesday August 14, 2018

Skill:

Front Squat w/pause at the bottom and no bounce

7 x 5 (including warm up sets)

 

Skill:

8 min AMRAP

10 Thrusters 115/75

12 Box Jumps 24/20

4.13.18

Warm up: 2x

30 hollow rocks

30 single leg glute bridges(15/15)

30 air squats

3 min chill bike

A. 25 min cap

15-30-45-60-45-30-15 

Unbroken wallballs 20/14

15 unbroken chest to bar

B. 3x

1 mile bike

500 m row

Rest 1 min

1 mile bike

400 m run

Rest 2 min

C. 4 sets

10 Underhand Barbell Rows

200’ kettlebell farmer carry

20 ghd sit-ups 

D. Class if you need it.

Monday August 13, 2018

Skill: Choose 1

Squat clean: Build to a heavy single

or

2 min on fast assault or row/2 min off x 3 rounds*

*During rest period 20 Jumping Jacks

 

Workout:

4 rounds

Run 200 m

12 below the knee hang power cleans 185/125

12 toes to bar