8.10.18

Warm Up;

4 rounds

Run 400m

1 set of push up 21’s slow tempo (7 bottom half push-ups,  7 top half push-ups, 7 full push-ups)

1 set of inverted row 21s slow tempo(7 bottom half, 7 top half, 7 full)

Mobilize

A. 3 sets of 5 Single arm D-Ball Ovhd Squats

B. For Time*

50 Cal bike

10 burpee box jump overs 24/20

40 Cal bike

20 burpee box jump overs 24/20

30 cal bike

30 burpee box jump overs 24/20

20 cal bike

40 burpee box jump overs 24/20

10 cal bike

50 burpee box jump overs 24/20

*Every 2 minutes including the start 3 touch and go power clean and jerks 205/125

C. Class Workout

D. …

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8.8.18

Warm up: 4 min moderate Assault + 8x:10 spring/:50 chill

During sprint try to get rpm to 100/80

A. 3 front squats + 1 split jerk emom x 10 min

Start at 185/125 

B. 

25 box jump overs 30/24

75 ghd su

25 box jump overs 30/24

C. 3 rounds

Run 400 m or Row 500 m

Rest :30

Run 200 m or Row 250 m

Rest :30

Run 400 m or Row 500 m

Rest 3 min

*Pacing on the 400/200/400 each round should be about the same and should get faster each round.

D. Make up missed work.

8.7.18

Warm up:

10×10 burpees again except nose breathing

A. 15-12-9

Power cleans 225/155

Deficit HSPU 6/4”

B. 2 rounds

750 m row

400 m run

50 kb squats 53’s/35’s

25 double eye level KB swings 53’s/35’s

C. 

Hsw Practice

Accumulate 200-300’*

*Try to zig zag between the uprights of the rig for at least 50-100’

8.6.18

Warm up:

10 burpees EMOM x 10 minutes

A: 

5 rounds

:90 on/:90 off

Row 250 m

Max full snatch 115/75

Right into 

5 rounds

:90 on/:90 off

Row 250

Max Ring Muscle Ups

B. Class

C. 20 min run for distance

D. Performed right after C.

5×75 m sprints

Walk back is rest

8.3.18

Warm up:

11 wallballs every :30 for 5 min

A. Find a 1 rm deficit deadlift

Guys and girls stand on a 45 lb plate

B. 3×20 back rack step back lunge

C. Class WOD

D. 2 rounds*

120/90 cal row

120/90 cal bike

*fastest possible nose breathing pace