10.10.18

warm up

10 wallballs every :30 for 5 min

mobilize

A.1 rep max strict pull-up

B. 4/3 sets

2/1 strict mu + 4 kipping

rest as needed between sets

C. class

D. 4 rounds

15 sdhp 155/105

1 mile bike

rest 2 min

10.19.18

warm up: extended aerobic work

4 rounds

Chill 400 m run

5 ring pull-ups

chill 500 m row

10 push ups

chill 30 step ups

15 squats

A. 3 rounds not for time

Strict press max reps 115/75

rest 1 min

inverted row max reps*

rest as needed. *bar at hip height

B. Class

C. 10-8-6-4-2

Strict ttb

50’ hsw

D. 30 min weakness work

10.8.18

warm up:

30-60-90-120-90-60-30

unbroken dubs

15 hollow rocks between sets

mobilize

A. Build to heavy

Squat clean+squat clean+front squat

Find a heavy. Drop between the two squat cleans

B. 3×3 back squat

all 3 sets of 3 really heavy

C. Class

D. 3×1250 m row

rest 2 min

 

10.5.18

warm up: extended aerobic 3 rounds

40/30 cal bike

30 burpees

rest 2 min

A. Class

B. 10-8-6-4-2

Double KB front squat 53/35

ring muscle up

c. Weakness. Bias towards strength work if possible

10.3.18

Warm up:

10 min row

Mobilize 

A. 5×4 min AMRAP w/2 min rest

5/5 hang power clean and jerks 50/35

10 hip ext

10 deficit hspu 8”/4”

B. Class

C. 75 bench press 165/105*

*every break 10 jumping lunges

D… weakness