6.6.18

Warm up:

start easy and pick up the pace as you go

35-30-20-15-10

cal ski

cal row

cal bike

 

mobilize

A. Build to a 1 rm strict press

B. 12 strict press in as few sets as possible at 80%

C. 2 power cleans every :90 x 15 rounds

drop between reps

D. Class

 

6.5.18

Warm ups

10 wallballs every :30 for 4 minute

run 400 m

A. Power Snatch+4 ohs

B. 3 rounds

Row 750

7 back squats 315/205(from rack)

C. Class

6.4.18

warm up: 4 min row+800 m

mobilize:

A. Split jerk to max

B. Class

C. 5 rounds

Run 400 m

15 ghd sit-ups

10 burpees

5 touch n go power cleans 185/125

D. 50 ring rows in as few sets as possible

6.2.18

Warm up: same as yesterday

12 min emom

Min 1: 200 m run

Min 2: 12/9 cal row

Min 3: 10 burpees 

 

A. 12-9-6

Muscle up

40/30 cal Assault Bike

B. 15 minutes

800 m run

40 burpees 

30 box jumps 30/24

W/remaining time find 1 rm hang squat snatch

C. 15-10-5

UB Front Squat *

Choose your own weight.

6.1.18

Warm up:

12 min emom

Min 1: 200 m run

Min 2: 12/9 cal row

Min 3: 10 burpees 

Whatever order.

A. Some sort of significant endurance work. It can look like the triple 3, swim workout or 20+ minute monostrucrural work.

B. Regional Linda w/class

C. Not for time

40-30-20-10

Ghd sit-ups 

15 ttb