10.2.18

extended aerobic warm up

5 rounds chill pace

2 min row

2 min bike

400 m run

1 min Side plank(:30/:30)

1 min box step ups

1 min no jump burpees

A. 1 rm power snatch in 10 lifts or less

B. 10 min emom

2 power Snatch + 2 muscle ups

start at a comfortable weight and build

C. Class

10.1.18

warm up: 4 rounds

Chill pace

Run 200 m

20 kb swings 53/35

run 200 m

10 burpees

A. Class

B. Back Squat

15-15-15

first set body weight

3 min rest

second set heavier than body weight

4 min rest

third set whatever you’ve got left

C.

2 mile assault

50 ghd situps

30 thrusters 75/55

1.5 mile Assault

35 ghd sit-up

20 thrusters

1 mile assault

20 ghd sit-ups

10 thrusters

 

9.28.18

warm up: 2 x

Bike-Legs only

work/rest

:15/:45

:30/30

:45/:15

:60/0

rest 1 min

25 burpees

rest 1 min

A. Push press

build to 5 rm

B. Class workout

C. W partner

2 rounds

row 100 cal(switch every 25 cal)

50 hspu

D-Z: whatever you like

 

9.26.18

warm up:

Every 2 min for 12 min

1 round of of Cindy+12/10 cal row

mobilize

A.

60 hip ext+60 strict press 75/55+60 cal bike

rest 3 min break

40 cal bike+40 strict press 75/55+40 hip extensions

B. Class

C. Weakness work. Or

4 sets of each

-1 Snatch + 1 ovhd squat

-1 halting clean+1 full clean

-1 snatch deadlift+3 clean grip deadlift

9.25.18

warm up:

same as yesterday

mobilize

A.

Power Snatch to max

Full Snatch to max

B. Class Metcon

C.

3×3 slow ring pull-ups(adjust speed to make 3 very hard)

3×10 alternating db strict press(hold Dumbell at lockout at the top. Bring first arm to shoulder and press back out. Then switch. Each press is a rep so this will be 5 per side.)

3×25 ghd sit-ups

D. Nose breathing Run or Row

3×1000 m with 2 min rest