9.13.17

Warm up

8 min assault+8x:40/:20

Mobility

A) 20 min EMOM

Even: 5 touch n go power cleans

Odd: 5 bar mu

Power cleans think heavy. Bar muscle ups think of a Rep count you can get done in :35 or less. No bar muscle ups? 10 strict dips… preferably unbroken

B)repeat this whole sequence 3 x

1:30 AMRAP

20 unbroken wallballs 30/20

Max distance broad jumping with remaining time

Rest :30

15 unbroken wall balls 30/20

Rest 2 min

Unbroken does not mean rest at the bottom of the squat. It means move through 20 then move right to broad jumps

C) class

9.12.17

Warm up

14 burpees x 10 min

Nose breathing of course. One nostril or mask recovery if you can.

Mobility

A) 5 sets(go every 3:00)

snatch+5 ohvd squats

B) 5×3 deadlift+ 3 sumo

C) 5x1000m row w/3 min rest

D) class metcon if you want.

Class accessory

9.11.17

In order of importance

Warm up:

10 rounds

Row 250 + 10 box jumps w/ soft landing and landing tall on the box

Mobilize

A)

0:00-10:00

36/24 strict mu x 3/2

Or 72/48 strict pull-ups x 3/2

10-20:00

15/10 pegboards

Or 200′ seated hand over hand sled pull heavy

20-30:00

80/60 strict hspu

30-40:00

150 ghd sit-ups

40:00-50:00

500 double unders

B) class skill

Accessory

4×20 single leg bridge up back on bench

4×6-10 ghr

4×10-15 Russian box dips

4×7-7-7 front raise, lateral raise, rear dumbbell fly

C) class metcon

9.9.17

Warm up

8 min run

Mobilize

A) 4 RoundsĀ 

25 Push Press 95/65#

50 Calorie Row

100 Double Unders

B) Alternating Minutes x 30 minutes

20 GHD Sit Ups

15 Ring Dips

10 Hang Snatch 115/75

9.8.17

Warm up

8 min Assault chill pace+8x:20/40

Mobilize

A) 30 min EMOM

EVEN: 1 Front Squat + 1 jerk*

ODD: 10 burpees to a target 6″ above reach

(Should be no more than :30)

*Start at 225/155 and move up or down as needed.

B) 21-15-9

Man makers 50’s or 45’s/35’s or 30’s

Run 400 m

C) class workout

D) NFT

4x

50 yards Yoke carry

50 yard yoke push

Man makers