11.24.17

Warm up:

50 unbroken burpees

Mobilize

A) w/partner

4 min AMRAP

Max Muscle Ups (scale to a bar mu, or further, if needed)

8 min AMRAP

Max calorie Assault bike

Rotate every :30 (use one bike)

12 min AMRAP

Front squats 225/155 (from the floor)

8 min AMRAP

Max calorie Assault bike

Rotate every :30 (use one bike)

4 min AMRAP

Max Muscle Ups (scale to a bar mu, or further, if needed)

B) whatever.

11.21.17

Warm up:

100 unbroken dubs +7 min EMOM of 30 dubs with singles remainder of the min

Mobilize

A) 10 rounds

1 min fast run

1 min moderate run

1 min walk

B) class

C) 20 minutes weakness work if wasn’t addressed in A/B.

11.20.17

Warm up:

5×300 m row

Between each round bear crawl 80′

Mobilize

A) class

B) death by 5 squat snatch

Start at 115/75

Each minute add 10/5 lbs until failure. If less than 6 minutes rest 1 minute and restart again getting as far as you can.

C) 4×22/16 unbroken ttb

For every rep not completed on every set you must run a 200 m. No double swinging. Must stay in rhythm the whole time.

11.17.17

Warm up:

4x

Row 250 m

5/3 muscle ups

Mobilize

A) definitely try to do this before class

every 3 minutes for 18 min*

1 power clean+2 hang squat cleans+1 split jerk

*225/155 try to start here or heavier

B) class

C) 30 min EMOM*

First 10 min

7 strict chest to bar pull-ups

Next 10 min

7 strict toes to bar

Next 10 min

7strict deficit hspu 4/2″

*go for unbroken. Can be two sets. If not two sets or less scale the reps.

Accessory

3 x 15

Bulgarian Split squat

3 x 15

Double dumbbell row

11.15.17

Warm up:

11 nbbf* burpees EMOM x 11 minutes

*nbbf-according to urban dictionary this is an acronym for nose breathing bar facing.

A) 12 rounds total w a partner

Alt every 3 rounds w partner

6 strict press 155/105

18 pistols

48 double unders

3 rounds

Rest 1:1

3 more rounds

B) class

C) 20 minute run or bike