4.3.18

Warm up
4 rounds
50 nose breathing dubs
20 nose breathing squats
5 squats holding breath
Rest as needed to go back to nose breathing

A. For time
100/80 cal row
100/80 cal bike
75/60 cal row
75/60 cal bike
50/40 cal row
50/40 cal bike

B.
10×3/2
False grip ring pull-up with a :03 hold at top

plus 10/7 legless, 10/7 peg boards or 10/7 strict muscle ups

C. 7 rounds
15 ghd sit-ups
10 db R-arm ovhd squats 50/35
10 db L-arm ovhd squats 50/35
Run 200 m

D. 5 min AMRAP
5 power snatch 165/110
5 Bar muscle ups

E. Class metcon if time.

 

4.2.18

JWarm up
In guy/girl partners
10 synchro bar facing burpees emom x 7 min

A. Guy/girl pairs

0-3 min max reps unbroken 30’ hsw

3-7 min
Find 1 rm hang snatch + btk hang snatch

Rest until 25 min

B.

200’ buddy carry(done 4×50’)
25 partner deadlifts 400 lbs
25 toes to bar
20 partner deadlifts
20 ttb
15 partner deadlifts
15 ttb
200’ buddy carry(4×50’)

One athlete hangs from the pull-up bar while the other does ttb. Barbell is loaded with 4×45 and 1×25 on the men’s side. Girls side is 3×45 and 1×15

C. class.

 

3.31.18

Warm up

2000m chill pace then 20 sec all out 40 sec chill x 6 min

10-20 min mobility

A. 5 rounds for time(10 am class)
3 rope climbs
10 Toes to bar
21 OH Plate Walking lunge 45/35
Run 400 meters”

B. Clean for load(touch n go)

10-8-6-4-2

C. 2 rounds
21 ohs 115/75 + 15/12 cal ski erg + 7 rope climbs

D. 12 min cap
20 mu + 200 m farmer carry db 50/35 + 20 back squat 225/155

3.30.18

Warm up: 2500 m chill pace row

20-30 min mobility

A. 1 Snatch every :90 building to max

B. 200’ hsw

C. 20 snatch at 70% of days 1 rm for time

D. 6 min cap

104 wallballs 20/14 + 52 pull ups for time

At 7 min

28 pistols + 15 power cleans 115/80 x 4 rounds

E. front squat 10-8-6-4-2

F. 10-20-30

Hip Extensions+Assault Bike Cal

 

3.28.18

Warm up: 10 minutes

1k ski erg + into emom of 10 burpees on the minute

20 min mobility
include 10 ghr + 10 r hyper x 4 rounds

A. 30 min EMOM

Min 1: Row 15/12 cal Min 2: Ski 15/12 cal Min 3: 15/12 cal bike

B. 10 rounds

5 UB Bench Press 185/125

5 UB Barbell rows 185/125

10 ghd sit-ups

not for time. Just move between exercises with a purpose

C. Class metcon(accessory after everything else)

D. Split jerk to max