3.8.16

Warm up: ski 250m+15 wall balls 20/14 x 5 rounds

Mobilize 15 minutes

Warm up: ski 250m+15 wall balls 20/14 x 5 rounds

Supposed to be written twice:)

A) class

B) 30 min AMRAP

Run 400 m + 60′ hsw

C) 5 min AMRAP 

5 power snatch 165/110

5 muscle ups

3.7.16

Redo 16.2 if you didn’t get deep into that 4th round. 

If you’re not redoing;

Warm up

10 min emom

10 burpees

At 10:00 minute go run 800 m.

Mobilize for 15 minutes. This isn’t just prep for today’s work but, undoing what damage is already done.

A) 5 rounds

15 box jumps 24/20

10 deadlifts 115/75

5 stoh 115/75

B) 1, 2, 3, 4, 5, 4, 3, 2, 1

Thruster 165/110

Rope climb

C) 750 m row+1:30 rest+1 mile assault+8 muscle ups x 3 rounds

3.5.16

Warm up

10 minutes: run 50 yards slow run 5 yards fast.

At 10 minutes: 

row 500 m+1 round of Cindy x 3

A) barbell club or:

20 min emom

1 power snatch+3 HSPU 

B) Conditioning(from Bergeron)

5 Rds of:

:40 of max rep Push Jerks, 135/95

:20 rest

:40 of max rep Burpee Box Jumps, 24.20

:20 rest

:40 of max rep Deadlifts, 225/155

:20 rest

:40 of max rep Bike for calories

3.4.16

This is all a suggestion. If you need/want to do something different do it…

Warm up: 8 min cardio(low intensity)

50 jumping jacks

10 back extensions+1 minute medium intensity bike+mobilize hips 2 minutes x 3 rounds

Round 2 mobilize hamstrings

Round 3 shoulders

Then 10-20 minutes of focused mobility.

:90-3:00 dry run of 16.2

Rest 5 minutes

A) 16.2

B) row 500 m low intensity

5 strict pull-ups

Row 500 m moderate intensity

10 strict pull-ups

Row 500 m low-moderate intensity 

15 strict pull-ups

C) bent over rows 3×10 lightish weight

3.2.16

Warm up

Athletes choice 10ish minutes. An emom, cardio piece, whatever. But structure it and follow it.

Mobilize 20 min.

A) 

2k row+50 pistols+30 hang power cleans 225/155

B) class.

C) stop working out 🙂 rest for #16point2