2.6.18

A) class
Accumulate 3:00 at bottom of the air squat
Accumulate 2:00 hip extension hold
Accumulate 1:00 straight arm plank scaps active

Workout
3 rounds
25 deadlifts 185/125
25 box jumps 24/20
25 wallballs 20/14 at 10’
25 push ups
25 kb swings 53/35

B) EMOM 20 minutes
3 power cleans 225/155+3/2 muscle ups
At 10 minutes bump reps up if you can

C)every 5 minutes for 20 minutes
60/48 cal Assault

2.5.18

A) Class
Prior to 10:00, complete:
3 rounds of:
5 chest-to-bar pull-ups
20’ hsw
5 squat snatches, 115/75
20’ hsw
Then, 3 rounds of:
6 chest-to-bar pull-ups
20’ hsw
4 squat snatches, 135/95
20’ hsw
*Prior to 14:00, complete 3 rounds of:
7 chest-to-bar pull-ups
20’ hsw
3 squat snatches, 185/125
20’ hsw
*Prior to 18:00, complete 3 rounds of:
8 chest-to-bar pull-ups
20’ hsw
2 squat snatches, 225/145
20’ hsw
*Prior to 22:00, complete 3 rounds of:
9 chest-to-bar pull-ups
20’ hsw
1 squat snatches, 245/165 lb.

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2.3.18

Saturday class
30 Rounds (1:1)
3 Deadlifts
2 Squat Cleans
1 Push Jerk
*These should all be at the same weight, RX is 225/155 but choose a weight you can handle that won’t get ugly. Alternate rounds with a partner until you each complete 30 rounds of this.

Post workout
Super Chill 1 Mile run
Rest 2 minutes
10 min EMOM
Sprint 50 yards*

After last run 50 unbroken wallballs

2.2.18

Warm up: same as Monday

Mobilize as needed

Open test;
10 min AMRAP
50 lateral burpees over bar (open standard)
40 ohs 95/65
30 ttb
20 Bar Muscle Ups

Additional;
4 sets of 8 back squats

Class

1.30.18

Class

Additional
5 rounds
400 m row
10/7 unbroken pull-ups
5 glute ham raises
Rest 2 minutes

No weakness