6.12.07

Warm up: run 4 min out+4 min back

Mobilize

A) class

B) 21 min emom

Min 1: 5/3 muscle ups for pretty

Min 2: 1 power clean+1 hang squat clean+1 fs 

Min 3: rest

C) 4×10 (10 per side)

Goblet box step up 53/35 or 70/53

D) 

3x row 750m

Rest 2 min

Monday June 12, 2017

Skill: 18 minutes

3 Sumo Deadlift + 3 conventional
WOD 

15 min AMRAP

5, 10, 15…+5

Push-up 

Front squat 95/65 

Sit-up 

6.9.17

Warm up:

2500 m row

Mobility

A) 6×3 back squat… same load across

B) class WOD(your only pure CF workout of the day. Slay it.)

C) 4×12 (each leg) Bulgarian split squat 

D) 10 min emom

Even: 15 ghd sit-ups

Odd: 15 hip extensions 

E) every 3 min for 9 min 

Max effort set of freestanding shoulder taps. Minimum per set is 20. So if you don’t get 20 then kick up again and get there.

Friday June 9, 2017

WOD:

21 min EMOM

MIN 1: 10 kb swings+10 sdhp 70/53

MIN 2: 90 yard shuttle run

(5 yards, 10 yards, 15 yards, 10 yards, 5 yards)

MIN 3: Max calorie assault bike
Accessory:

3×12 seated Arnold press

3×12 seated rear dumbbell fly

3×25 weighted sit-up 

6.8.17

Rest or recovery… i.e. 20-30 minutes of aerobic work