4.19.18

A. Class

B.
100 dubs
15 burpee muscle ups
50 dubs
5 burpee muscle ups

C. Rowing

3x(250 m fast+250 m moderate+250 m slow)
Rest 2 min
2x(250 m fast+250 m moderate+250 m slow)
Rest 2 min
1x(250 m fast+250 m moderate+250 m slow)

2.16.18

Warm up:
4 min emom
10 nose breathing burpees
6 min emom
10 nose breathing wallballs 20/14

Mobilize

A)
3×3 min AMRAP/3 min rest
30 alt db Snatch 50/35
20 burpees over the db
Max hspu(open standard)

B) class

C) 3×2 front squat w/2 sec pause

2.14.18

No 7 PM Conditioning with Lauren or Barbell Club for valentine’s Day.
Do Option 2
Double KB Strict Press
3 sets of 10
Double KB Swing
3 sets of 10

WORKOUT
21 Deadlifts 165/110
21 Strict Pullups(Scale with Banded Pullups
21 Hang Power Clean 165/110
21 Toes To Bar
21 Overhead Squats 165/110

Make up a missed peace. Or 20 minutes of aerobic work (steady state.)

2.9.18

Re test mondays workout.

If you fall short of finishing the work required for
Min 0-10:00; 40 chest to bar pull-ups post WOD
Min 10:01-14:00; 25 chest to bar pull-ups post WOD

Sumo Deadlift build to a heavy 3 with reset between each lift.

Class

40 ghd sit-ups+800m run+40 ghd sit-ups

2.7.18

Warm up: 4 min of two types of monostructural/cardio thingys

Workout
Every 4 minutes for 20 minutes
8 front squats 185/125(take from floor)
Run 400 m

At 0:00
4 min emom
15 wallballs 30/20
At 4 min
10 burpee box jumps 24/20
20 db snatch 50/35

At 8:00
3 min emom
18 wallballs 30/20
At 3 min
15 burpee box jump overs 24/20
30 alt db Snatch 50/35

At 16:00
2 min emom
21 wallballs 30/20
At 2 min
20 burpee box jump overs 24/20
40 db snatch 50/35

Accessory cardio
Run 400 m
25 v-ups
Run 800 m
25 v-ups
Run 1 Mile
25 v-ups