11.10.15

Warm Up

Row 2k

3×20 GHD SU 

A) tommy v

B) class workout

C) 3 rounds

800 m run + 10 bar mu.

11.9.15

If you are doing the Lift Off you don’t need any of this…

Warmup) rolling 100’s X 5 : 10 pull-ups. Add 5 unbroken for every meter over or under

Rolling 100’s X 5: 3 mu. Add 5 box jumps 30/24″ for every meter over or under.

A) 2:30 amrap X 5 with :90 rest between rounds

Row 500 m

Max deadlift+power clean+hang squat clean 225/155

B) 20 min emom

Even: 2 touch n go deads

Odd: 15 cal bike 

C) 3 rounds run 400m+15 shoulder to overhead 135/95 

D) class metcon(optional)

11.7.15

Warm up 1500 m ski 

A)

1) 2x snatch deadlift to knee + 1x snatch pull: Work up to a 3 RM. Then 3 reps @ 95% 3 RM, 3 reps @ 90% 3 RM.

2) Push press: 3 sets x 3 reps within 90% of 3 RM on Tuesday

3) Bent over row: Work up to a 3 RM. Then 3 reps @ 95% 3 RM, 3 reps @ 90% 3 RM.

B)5 minutes on 2 minutes rest of 15 cal row + 15 wallball + 10 hspu + 10 chest to bar + 30 du x 4 rounds

C)5×5 mu for time.

11.6.15

Warm up: run X 50 yards for 15 minutes

At 0:00, 5:00, 10:00, 15 minutes do 10 GHR+ 10 hip ext

A)15 min emom 

1 snatch 

15 min emom

1 clean and jerk

10 min emom

3 front squats

Rest 20 minutes

B) Row 1k+50 burpees over the erg+30 wallballs+10 hang squat cleans 155/105

X 3 rounds 

C) class

11.4.15

Warmup

5 rounds 

250 m row+4/3strict muscle ups (band these to make this happen if you don’t have strict mu)

3 rounds 

30 double unders+15 pull-ups 

A)

1) Back Squat: 3 sets x 3 reps within 90% of 3 RM on Monday

2) bench or Split jerk: 3 sets x 3 reps within 90% of 3 RM on Monday

B) 15 rope climbs AFAP

C) class workout sub box jumps for HSPU

D) athletes choice… Makeup something you’ve missed