7.26.17

Warm up: 10 minutes chill bike + 5 min :20/:40

Mobilize 

A) 6×2 back squats at 80%

B) class metcon

C, D, E blah blah… whatever you want. Try making up pieces you’ve missed over the last week. Train a weakness or improve a strength. Up to you guys.

7.25.1982

Warm up: 11 burpees x 11 min nose breathing whole time. If possible wear training mask during recovery periods.

A) class 

B) 5 rounds

25 ghd sit-ups 

1 power snatch 225/155

1 full snatch 225/155

1 power clean 225/155

1 squat clean

5 muscle ups

C) 5×12 dumbbell snatch

All 12 right arm then all 12 Left. Make these heavy and pretty. 

7.24.17

Warm up:

5 min chill Assault bike+5 min of :20 sprint/:40 chill+800 m run

Mobilize

A) power clean + hang power

1 every :90 x 15

B) Back Squat 5×5 at 85%

C) spend 5 minutes in a good handstand. Freestanding or against the wall is fine.

D) class WOD (but bump to 50 reps of each)

E) 3x

400 m run+20 CTB or 20 ring rows

Rest 1 min between rounds.

Accessory: 

Ghr 5×6-8

Bench press 5×10

Weighted glute bridge 5×10

7.21.17

Warm up: rolling 200’s x 5(first 200 actually row 500)

5/3 mu +1 for every m +/-

Mobilize

A) 6×2 Clean doubles(start a new set every 2:00)

B) 6×2 at 80%

C)

0-3:00 

40 burpees+max TTB

3:00-6:00

40 burpees+max TTB

6:00-9:00

40 burpees+max TTB

D) class

Accessory

4 sets of max effort rope pull-ups (2 sets with Right hand on top and 2 sets with Left hand on top)

3 sets of max strict hspu+15 kipping hspu(you may come down during 15 if necessary)

400 m walking sled drag(may rotate between walking backwards or forwards)

7.19.17

Warm up

Run 3 min+4 min row+3 min ski

Mobilize 

A) Back Squat 6×6 @ 80%

B) class

C) side plank 6(3/3) max effort holds

D) 2x weakness work 

15 minutes per weakness