3.22.16

Warm up:20 minute assault bike then 200m run+15 ovhd squats 45 lbs+15/10 unbroken chin-ups +3 min mobilty x 3 rounds

A) 15 thrusters 95/65 + 15 box jump overs 24/20 x 4 rounds
B) 10 muscle ups+5 squat snatches 165/110 x 3 rounds

C)Anderson front squat 10×1

D) 30′ hsw + 30 ctb Pullups + 1:30 rest x 3 rounds

E) 1 set of max strict muscle ups+:30 rest+1 set of max kipping MU 

3.21.16

16.4 retest.

Warm up

Row 2500 m

Hip ext :30 on/:30 off x 3 rounds

A) 30 min EMOM

MIN 1: 2 legless rope climb

Min 2: 80′ bear hug walk

Min 3: 10 axle bar shoulder to overhead 165/110

B) bench press 5×10

C) 100 yard farmer carry+200 dubs+100 yard farmer carry (athlete chooses weight)

3.19.16

Warm up… 

Run 1 mile

Mobilize hips x 5 min, hamstrings x 5 min, calves x 5 min

Row 1500 m with 100 m sprints 3x wherever you want.

A) run 200 m

Light Fran(45 lbs)

Run 200 m

Light Power Elizabeth(75 lbs)

Run 200 m

B) 3 x 25 ghdsu 

C)Anderson squats

10 x 1 (all sets the same weight… Heavy! If your worried you won’t make all 10 then it’s probably heavy enough. And if you only make 8 because it’s so heavy, that’s WAYYYY better than not going heavy enough.)

3.16.16

Row a chill 5 k+bike a chill 3 miles

Mobilize

If you do more than this its up to you but, I’m guessing you’re going to need to be at your absolute best for .4. 

3.15.16

Warm up: 60 cal row+5 min emom of 1 round of Cindy

A) 20 min emom

Even: 100 yard sprint(:20 or less)

Odd: 2 tire flips(girls partner if possible and do partner tire flips) 

B) 9 min clock: 1000 m row+100 dubs+max ring dips(goal is to be done with row and dubs in 5 minutes.)

C) class