11.24.15

A) warmup 

Row 250+10 hip ext+5 GHR x 3 rounds

5×30′ HS walk

B) 

80 KB swings 53/35

Run 400m

60 KB swings 70/53

Run 800m

40 KB swings

Run 1 mile

C) 5 rounds

10 DB rows right arm

10 DB rows left arm

20 ab mat sit-ups

Rest as needed between rounds

D) class

11.23.15

Warm up Alt rounds w/partner

9-15-21-9-15-21

Cal row

A) 20 burpees over bar

40 thrusters 75/105

20 bob

30 thrusters 95/135

20 bob 

20 thrusters 115/165

20 bob 

10 thrusters 135/195

20 bob

B)taken from Ben Bergeron 

3 sets of the following complex: 10 TTB + 10 C2B + 10 Bar Muscle ups, rest as needed between sets.

C)1:1 work rest(or w/partner)

3 rounds

1 mile assault

1k row

Rest

D) class 

E) optional
10 wallballs 30/20+10 box jumps x 10 rounds

11.20.15

Warm up)

Run 1 mile

10 hip extensions+ 20 push-ups+30 air squats X 3

A) build to a 1 rm power snatch.

B) build to 1 rm jerk

C) walking sled drag 1.5x body weight 400 m

D) sled push fast 1.5x body weight 400 m

E) run 400 m X 4 

F) class at some point 

11.18.15

Class mixed in anywhere here?

Warm up

10 minute row
A) hang Clean + jerk: Work up to a max for the day. Then 1 rep at 95%, 2 reps @ 90%.
B) sumo deadlift

Work up to a max for the day. Then 1 rep at 95%, 2 reps @ 90%.
C) 6 rounds

800 m row

200 m run

2/1 legless rope climbs

D) 10 minute EMOM 

3 atlas stone to shoulder

11.17.15

Warm up

5 min Assault bike 20 mph 

5 min Assault bike 22 mph

5 min Assault bike 10 cal emom 

5 min 12 burpees emom

A) every :90 for 10 rounds

1 snatch. Start at 135/85. Build to heaviest but no misses. 1 miss is okay, but if you miss twice your a little to overzealous.

B) every :90 for 10 rounds

2 push press

C) “Satan’s Whiskers”

3 RFT:

10 C2B Pull ups

10 Front Squats, 165/110 – no rack

10 Burpees

D) class

E) 50 hip ext with barbell(45/35)

F) 10 min emom

60 yard sprint (30 yards each way)