2.7.17

Warm up:

3x Row chill 1k+12 reverse hypers+1 legless rope climb

Mobilize

A) class

B) 20 min emom 

Even 1 full clean at 80% or more of you PR

Odd 30′ hsw

C) 3×40 kb swings. Rest as long as needed to go AHAP

D) 10 min of moderate paced cardio

2.6.17

Warm up

12 min row+3 rounds 30 walking lunges+10 chin ups

Mobilize

A) 20 min clock

Bergeron beep test x 10 min

At 10 min: 10 min AMRAP 

16/12 cal bike+12 power snatch 75/55+8 box jumps 24/20

B) 12-9-6

Muscle up

Clean and jerk 135/95

C) 100 hip ext+100 deadlifts 115/75

D) class anywhere in there if you like.

2.3.17

Mandatory Warm up: 3 min row legs and hips only+30 Air Squats+2 min row arms and hips only+20 wallballs+3 min row

Mobilize 

A) 17b

3 minutes to complete

2 rounds

15 wallballs

3 bar mu

If completed earn another 3 minutes and complete

2 rounds

20 wallballs

3 bar mu

If completed earn another 3 minutes and complete
2 rounds 

20 wallballs

5 bar mu

If completed earn another 3 minutes and complete

2 rounds 

20 wallballs

7 bar mu

If completed earn another 3 minutes and complete

2 rounds 

25 wallballs

7 bar mu

If completed earn another 3 minutes and complete

2 rounds 

30 wallballs

7 bar mu
B) 3 sets of 25 unbroken power snatch 75/55

C) 200/160 cal row

D) weakness work(optional)

2.1.16

Warm up: 10 bf burpees emom x 10

Mobilize 

A) 15 min gymnastics-ish emom*

Min 1: 15 kipping ring dips

Min 2: 15 strict ring rows

Min 3: 20 pistols

*this should be doable. If it’s not scale back the reps. Also, if you have the ability to coordinate doing this with someone; try to do synchro reps for as much as you can. 

B) class

C) 30 power Snatch 135/95+60 wallballs 20/14 @ 10’+90′ hsw

D) 1 heavy back squat emom x 10 min

1.31.17

Warm up: 800 m chill run+2k chill row+40 chill burpees(chill steady pace and quick transitions)

Mobilize

A) 5×3 min AMRAPs(w/3 min rest between)

15 strict hspu*

10 hang squat cleans 185/125

Max calories on the rower 

*if your strict hspu are less than 5; scale by using a abmat. Do hspu in 2-3 quick sets or less.

B) class if you want

C) 4 rounds

Run 400 m

20 kb swings 70/53

20 box jumps 24/20