11.30.15

Warm Up30 minute clock

20 minute row

:30 sprint every 4 minutes

Not at the start

15 min emom 

5 unbroken pullups/ctb

10 unbroken pushups/5 unbroken ring dips

Mobilize for 20 minutes

A) Fithy 50* 30:00 cap

*1 power snatch+1 squat clean and split jerk 185/125 EMOM(sub TTB for K2E)

B) Run 400m+15 hspu+10 shoulder to ovhd 155/105×3

C)Run 400m+25 ghdsu+30′ HS walkx3

11.28.15

A) go for a run. Between 5k and 5 miles.

Session 2

B) 100 v-ups for time*

*EMOM 5 hang power cleans 175/120 

Rest 5 min

C) 100 ring rows for time*

*EMOM 4 push jerks 175/120 

D) 100 HSPU*

*EMOM 3 power snatch 175/120 

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 …

Read More

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