8.18.18

Warm up:

5 min chill bike

5x:15 sprint/:45 chill bike

Run 200m

A. 3 rounds

3×400 m run w/1 min rest

3 min rest between rounds

B. Class which is listed below.

Warm up

10 synchro squats

555 burpees

8 synchro squats

444 burpees

Etc…

Skill: 

D-Ball: max distance bear hug shoulder carry back 

Yoke heavy carry push back

Sand bags same as d ball

Partner Workout 

14 min AMRAP 

10 Overhand Axle bar deadlif…

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8.17.18

warm up

3x

row 500 m

15 ab mat sit ups

5 ghr

5 strict ring pull-ups

A. Class

B.

5 min AMRAP

45 GHD SU

25 KB Swings 70/53

Max Calorie Row

rest 3 min

5 min AMRAP

35 GHD SU

35 KB Swings 70/53

Max Calorie Row

rest 3 min

5 min AMRAP

25 GHD SU

45 KB Swings 70/53

Max Calorie Row

C. 100 hip ext 45/35 (Barbell behind the next)

Accessories of your choosing.

 

8.15.18

Warm up: 2x

30 hip circle steps

20 push ups

30 step back lunges

3 min chill row

Mobilize 

A.

3 min AMRAP

15 deadlifts 135/95

15 power cleans 135/95

15 push jerks 135/95

REST 2 min

3 min AMRAP

10 deadlifts 185/125

10 power cleans 185/125

10 push jerks 185/125

Rest 2 min

3 min AMRAP

5 deadlifts 225/155

5 power cleans 225/155

5 push jerks 225/155

B. 10 min emom 

5/3 Bar MU

Max Hspu 

C. …

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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.

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.