6.15.18

Warm up:
5 rounds
10 yards high knees
10 yards butt kickers
10 speed squats
10 yard Samson lunge

Mobilize

A.
7 min emom :15 sprint/:45 walking recovery
5 min emom :30 run/:30 walking recovery
3 min emom :45 run/:15 walking recovery
5 min emom :30 run/:30 walking recovery
7 min emom :15 sprint/:45 walking recovery

B. Class

C. Strict pull-up ladder
1-2-3-4-5-6-7-8-9-10
Weighted if possible. Rest only as long as needed to go unbroken. Band if necessary.

6.13.18

Warm up:
10 wallballs every:30 for 4 min

Mobilize

A. Class

B. For time*
50 cal row
50 ttb
40 box step overs 50’s/35’s
40 ttb
30 db power cleans 50’s/35’s
30 ttb
20 burpee box jump overs
20 ttb
10 db Squat Snatch 50/35
10 ttb
*22 min cap. box height 24/20.

6.12.18

warm up: 3x

:20 double unders/:40 single unders x 3 min

Row 3 min

A. Power Clean+3 front squats+Split Jerk

20 min to max

B. 50/40 muscle ups*

20 calorie Assault for every drop.

C. Class

D. 5×12 lateral pvc pipe jumps 30/24

In between sets recover and run backwards 50 yards

 

6.11.18

warm up: 4 rounds

1 mile bike

400 m run

mobilize

A. 120 pull-ups*

7 kipping hspu every break

B. 1 1/4 squats

5×10(all 5 sets should be at the same weight)

C. Class

6.8.18

6

Warm up/A: 4 rounds

(breathe in through nose/out through mouth)

4 min row

4 min ski

800 m run

Mobilize

A. Sumo Deadlift

3 x 3

B. GHR

4 x 6 (control tempo to make this rep scheme challenging)

C. Pendlay Rows 

3×10

D. Class