12.16.15

1250 m row then 20 sec all out/40 sec chill pace X 6

Mobilize prehab 

Metcon 1) t.u.p. From ..com 

15-12-9-6-3 

P clean 135/95

Pull up 

Front squat 135/95

Pull up 

Rest as needed then 
People get 

In line unbroken muscle ups ascending +30 du 

So 1 mu + 30 du back in line 

2 mu etc…….when you break you are out 

Rest as needed 

30 min gymnastic walking and skill work 

Squat 6×3 
Margaux coaches 4pm 

Metcon 2 tbd

Accessory 25gh hip extensions + max strict chin ups + max free standing shoulder taps x4 rounds nft …

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12.15.15

Because a lot of us are going to try to workout with Katie Hogan, Alexandra LaChance, Margaux, Lorin Adams etc. on Wednesday; we are going to follow what they are doing today. If you are not used to this volume, scale or modify as needed.

Warm up
20 min Assault bike chill pace then 7 cal emom X 5 minutes 

25 minutes of mobility

A) Not For Time(10 min cap)

50 strict HSPU open standards 

Every break 1 legless rope climb

B) find 1 rm Push press then 1 rm push jerk

C) emom for 10 minutes 

1 push press+1 push jerk

D) 3 rounds 

10 HSPU + 30/20 cal row

E) 2 rounds

10 HSPU+25 toes to bar

F) 3 rounds

1 k row+1…

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12.14.15

MondayWarm up

Run for a while(up to 20 min)

Mobilize

A) 2 deadlift+1 power clean+jerk

Find a 1 rm. No press outs. No red lights.

B) 4 rounds/3:00 rest

5 min AMRAP

10 power snatch 135/95

20 box jumps 24/20

30 wallballs

40′ bear crawl

C)100 HSPU for time

D) class(although you may want to skip the skill work)

12.12.15

Warm up

Athletes choice

A) barbell club or 

1. “Big Clean Complex”

6 Sets of the Following Complex:

High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press

High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk

High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk

1 complex = all 12 reps without dropping the bar. Rest as needed between the sets.
Goal is to build in weight each set

(High Hang is from the pockets

Hang is from above the knee

I believe the world record is held by ZA Anderson at 260.)

B) 4 rounds

36 cal assault bike+26 cal row+16 burpees over the rower+6 bar MU 

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12.11.15

Warm up

1250 m row then 6 rounds :15 sprint+:45 chill pace

3 rounds

20 hip ext+10 r leg bridges+10 l leg bridges+3 min of mobility 

A) 3×10 TnG deadlift all sets heavy(315/225 minimum)

If you can’t do this RX do not do the emom. Add 2 more sets of 5 reps. At at least 20lbs over your last set of 10.

B) 12 min EMOM. 3 tng deadlifts 365/255 + 5 box jumps 30/24

C) 4×400 m w 2 min rest 40-30-20-10 yard lunge w/2×70 lb KB/2×53 lb kb

D) 800 m med ball run+15 rope climbs+50 unbroken dubs+50 wallballs 30/20+