4.10.18

Warm up: bike 5 min+ski 3 min
emom x 10 minutes 8 Barbell Perfect OHS.

A.
1,200-m run
Then, 12 rounds of:
4 strict handstand push-ups
8 chest-to-bar pull-ups
12 squats

B. Partner
25 Synchro bar facing burpees
100 db ohs 70/50
25 synchro bar facing burpees

C. For time
Two person; waterfall entry
48 ghd
36 wb 30/20 @10/9’
24 mu(both athletes work on these)

D. Class if time.

4.9.18

If possible do two sessions. Warm up+Lifting in AM. The rest in the PM.

Warm up: 11 wallballs every :30 x 5 min

A. 4 sets 2 Full Snatch+2 Overhead Squats

B. 4 sets 2 Snatch Balance+2 Overhead Squats

C. Class skill: 10 min emom 3 touch and go deads at same weight.

On A and B all four sets should
working sets with the final set
being the heaviest of all.

C should be the same weight for
all sets. Think heavy but doable

Second session:

D. 7 min clock

250’ hsw(50’ increments)

25 muscle ups

max power cleans 205/135

E. Every 6 min for 30 min

row 750 m

F. 800 m D-Ball Carry 100/70

alternate between fron…

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4.7.18

3k chill row or 20 min run

15 min mobility

A. Every 6 minutes for 30 minutes(record each time)

5 bar muscle ups+10 unbroken hang squat cleans 185/125+15/12 cal assault bike

B. 1 min on 1 min off x 8 minutes

Ring muscle ups

C. 20 min clock
10 minutes

100 ghd sit-ups

AMRAP Legless rope climbs

10 min

100/80 cal row

max sets of 5 front squats 205/135

4.6.18

Warm up
6 mile Assault bike+5x:15/45

Mobilize

A.
Guy/girl partners 10 min AMRAP
Synchro everything
10 synchro burpee box jump overs
15 synchro axle bar power snatch 75/55
10 synchro burpee box jump overs
25 synchro axle bar power snatch 75/55
10 synchro burpee box jump overs
35 synchro axle bar power snatch 75/55

AMRAP ring muscle ups one athlete working at a time.

B.
10-8-6-4-2
Touch and go Full snatch

C. Build to a heavy 2 back squats+1 behind the neck jerk

D. 10 sets of 10/7 kipping ring dips

E. Class

4.4.18

Warm Up

11 wallballs every 30 sec x 5 min

15-20 min mobility

A. Build to a heavy power clean and jerk

3×10 touch and go pc and jerk

B. Heavy Barbell Rows

5×5

Class COULD BE INSERTED HERE.

C. max hs walk rest 90sec 100 ft hs walk rest 30 sec 80 ft hswalk

D. 4 rounds
30 alternating pistols + 25 kb swings 70/53+ 25 C2B

accessory
30 ghd hip extensions + 1 min free standing hs hold + 30 sec l sit hold+ 15 seated leg raises x 4 rounds