7.8.17

Warm up: 2500 m row

Mobilize

A) Team of 3

21-15-9 

Tire Flip(whatever it takes. 1, 2 or 3 athletes working on Tire at one time.)

200 m sled push 5×45’s added/3×45’s added(one athlete pushing at a time)

Run 400 m(all 3 run together)

B) make up missing parts from this week

7.7.17

Warm up: 

Rolling 100’s 

3 muscle ups +/-1 for each meter. Cap at 6 total per set. Also MU must be done in one set. 

MOBILIZE

A) trying to keep this weightlifting portion in here. Help me by adhering to the time constraints and no-misses standard when stated.

15 minutes max

5×2 Touch n go Power Clean. No star fishing and no misses.

A.1) 10 minutes max

clean pulls 

3×2

B) Back squat 6×2 at 80%

C) teams of 3

Row 6k. Alternating every 250m. Before getting on for your next turn you must do 40′ hsw or assault bike 15/12 cal; whichever is better suited to your weakness.

D) 6 rounds 

200 m med ball run 30/20

10 burpees 

5 strict hspu

Accessory:

Accumulate 3 min D Ball hold 100/70*

Accumulate 2 min Legless hang on the rope

Accumulate

7.6.17

Active recovery:

20-45 min

Ideally this is zone 1 lower level aerobic work. Conversation pace. 

If I had to choose what everyone did…

10-15 min row+10-15 min bike+10-15 min ski.

Then short 10-15 min mobility.

7.5.17

Warm up: Row 1k(sprint last 150)

3×5 strict chin-up+10 v ups+15 squats

Row 1k(sprint last 150)

Mobilize 

A) 12 min

1 full snatch(start at 135/95)

Get as heavy as you can manage with no pressouts and no misses

B) Back Squat 

6×3 at 80%

C) 10-8-6-4-2

Bar Muscle up 

Squat snatch 115/75

D) class or weakness

Accessory 

3×10 Bulgarian Split Squat

3×25 Hip Ext

3×10 single arm press

7.4.17

Warm up: 2500 m row

Mobilize 

A) 

10 down to 1 

Unbroken Power Clean 185/115

10 unbroken TTB

B) 4 rounds

10 deficit hspu on 50/35 lb db’s 

10 strict press 50’s/35’s

25/20 cal bike

C) 4×500 m row+200 m run w 2:00 rest