2.14.17

Warm up

Run for 10 min

Mobilize

A) 20 min emom

Even 12 bf burpees emom

Odd 1 snatch 205/135 (+weight each round. 10 lb increases only)

B) class

C) Barbell row

5×7

D) 20-15-10

Dumbbell cluster 50’s/35’s*

200 m run

*Whole dumbell must break below the plane of the knee on every rep.

2.13.17

Warm up:10 min emom

Even: :30 burpees

Odd: :30 wallballs
Mobilize
A) 32 min clock

20 min emom

Even: 7 squat cleans 155/105

Odd: 1 burpee box jump(+1 every round)

12 min AMRAP 

4 shoulder to ovhd 155/105

8 deadlifts 155/105

16 jumping lunges
B) class
C) 4 sets

5 pull-ups 

4 CTB 

3 MU

2.11.17

Warm up: Row 3 k

Mobilize 20 min

A) 100 burpees*

Top of every minute 10 Air Squats 

B) 100 ghdsu or 150 v-ups

C) 12 min AMRAP OF

3 unbroken clean and jerk 205/135

1 round of Cindy 

2.10.17

Warm up: assault bike 4 miles then 3 x 10 hip ext+15 squats

Mobilize

17c 15 min AMRAP

50 dubs 

20′ front rack lunge 50’s/35’s

10 deadlifts 225/155(+5 reps every round)

20′ front rack lunge 50’s/35’s
Then:

5 x 1 min max full snatches 185/125+Rest 2 min

40/30 ring pull-ups in as few sets as possible.

2.8.17

Sorry for late post.

Warm up: 1 k ski erg+5 min emom 11 burpee

Mobilize 

A) 4 min emom x 20 wallballs 30/20

At 4 min

4 min emom x max shspu at the top of each minute. One set per minute. Even if it’s 1.

B) 50/25 mu for time. Every drop 2 rope climbs. 18 min cap.

C) class or D)

D) 20 min emom

16/13 cal row

15 db thrusters (athlete chooses weights)