11.25.15

warm up(move quickly between movements); this is a long warm up but very necessary.

10 min chill pace run

5 min emom cal row 18/12

A) 100 broad jumps X 6’/4′

E2mom 10 pull-ups (inc. at the start.) until 100 pull-ups. If you finish broad jumps before you reach 100 pull-ups just finish out your remaining pull-ups as fast as possible. 

B) cluster+thruster+push jerk 

rest :90 X 10… Similar weights here. Should all be pretty dang heavy.

C) 20 min emom (going to be rough)

Even: assault bike 18/12

Odd: 3 front squats from floor (pick a weight and stick w it. Should be pretty heavy. Also, fs is from the ground. Power clean it up, get tight and do …

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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