9.6.17

Warm up:

5 minutes of 12 nose breathing burpees

Rest 1 min

4 minutes of 14 nose breathing burpees

Rest 1 min

3 minutes of 16 nose breathing burpees

Mobilize

A) 3 rounds

2:30 each station

Ski

Alt DB snatch 50/35

Row

Pistol

B) class

C)

4 x 15 double kb swings

4 x 10-15 strict ring pull-ups

4 x 10-15 single leg box jumps per side

9.5.17

Warm up

10 min emom

50′ best crawl+50′ reverse bear crawl

At 10 minutes

5 min

:30 on :30 off dubs

Mobilize

A) 20 min emom

2 Power clean and split Jerk

Try to warm up so you can start pretty heavy

B) 20 min amrap

25 unbroken wallballs 20/14

20 unbroken pull-ups

15 unbroken deadlifts 225/155

Scale load or rep scheme to stay unbroken.

C) class skill (metcon if you can; low priority)

D)

4 sets of 10+ single arm DB row AHAP

4 sets of 10+ Barbell hip ext

4 sets of 4-6 strict mu, 6-10 strict chin ups, or 10-15 ring rows

9.1.17

Warm up: same as Wednesday with no 1 min breaks in between rep changes

Mobilize

A) unpleasantness every 10 minutes for 60 min

20/15 cal(sub 1 min)

5 thrusters 205/135

3 power clean and jerk 205/135

1 power snatch 205/135

Run 400 m

Max muscle ups with time remaining until next 6 minute mark.

4:00 rest

Score is total MU.

B) Friday night lights or

10:00 clock

100 ghd

W/remaining time max no jump Legless rope climbs*

Can scale to max rope pull-ups alternating hand on top every 4 reps.

8.30.17

Warm up

2 minute emom of 10 nose breathing one nostril recovering burpees

Rest 1 minute

2 minute emom of 14 nose breathing one nostril recovering burpees

Rest 1 minute

2 minute emom of 10 nose breathing one nostril recovering burpees

Rest 1 minute

2 minute emom of 16 nose breathing one nostril recovering burpees

Mobility

A) partner 12k row

Switch every 4 minutes. During 4 min rest period athlete must do 40 double unders and 15 reverse hypers. Don’t add to this it’s just active recovery to get us to recover while moving.

B) class

C) 5 x

1 min d ball bear hug 100/70 + 50′ hsw

Rest 2-3 minutes between sets. Use the rest to let heart rate get back under control and your midline to fully recover. Don’t start new sets breathing hard

D) weakness

8.29.17

Warm up

Same as yesterday

A) 21-15-9

Strict HSPU

Front Squat 225/155

BF Burpee

*add a mat to make this easier if your sets are smaller than 7. 14 min cap.

B) 4 rounds

Run 400 m

Sled push 50 yards

20 push Press 95/65

Rest 3 min

Use whatever weight scares you a little and doesn’t allow you to crush the run. Feel free to adjust the weight up or down. Max length on the round should be 5 min.

C) class metcon(last priority)

Accessory

4×8-12 single leg bridge ups

4×40′ banded side walks

4×20 hip ext with alternating twist at the top