Thursday October 11, 2018

Skill: 5 rounds

1 min right arm KB farmer walk

1 min left arm KB farmer walk 

Try to do 70/53… scale though as needed.

PARTNER Workout:

18 wall walks 

60 ttb

400 m

7 wall walks

40 ttb

400 m

5 wall walks

20 ttb

400 m

October 10, 2007

2 min on/2 min off x 4 rounds 

20 deadlifts 225/155

Max push-ups 

Score is total reps

Finisher 

3×15-25 ghd sit-ups 

3×15-25 band pull apart

10.13.18

FIGHT GONE BAD

Plus any make up work or something you stole from somewhere else.

Tuesday October 9, 2018

skill/strength:

split jerk

5-4-3-2-1

rest 2ish minutes in between sets

workout: 3×3 min AMRAP w/2 minute rest

9 pull-ups

7 shoulder to ovhd 115/75

5 box jumps 24/20

 

finisher: post workout

3×25 glute bridges

10.10.18

warm up

10 wallballs every :30 for 5 min

mobilize

A.1 rep max strict pull-up

B. 4/3 sets

2/1 strict mu + 4 kipping

rest as needed between sets

C. class

D. 4 rounds

15 sdhp 155/105

1 mile bike

rest 2 min