11.7.17

Warm up:

12 minute nose breathing bike include 3 x 8/6 cal sprints somewhere throughout.

Mobilize

A) back squat

20 unbroken reps every

4 minutes for 16 minutes

B) class

C)

3 rounds

20 wallballs 30/20

20/16 cal row

20 ghd

D) weakness

11.6.17

Warm up:

5 rounds(nose breathing only)

10 hang muscle snatch 45/35

50 dubs

250 m row

Mobilize

A) every 6 min for 30 min

32/24 cal assault

24 alternating dumbbell snatch 50/35

16 pull-ups

8 hspu

B) class

C) 1 power clean + push jerk EMOM x 16 minutes. Start at 225/155 or more if possible.

11.4.17

Warm up: 10 min Assault Bike + 5 min of :15/45

Mobilize

A)

1200 m run

rest 1 min

400 m run

Rest 2 min

800 m run

Rest 1 min

800 m run

Rest 2 min

400 m run

Rest 1 min

1200 m run

B) 10 min

75 burpees box jump overs

Max deficit hspu with remaining time 6″/4″

C) whatever else you need

11.3.17

Warm up: athlete choice

Mobilize

A) For time*

40 muscle ups(10:00 cap)

30 CTB pull-ups

20 pull-ups

10 muscle ups

*250 m row every break. Transitions between movements count as a break. 20 min cap.

B) class

C)

Accessory

4 sets

6-8 db press

6-8 front squats

30 hollow rocks

11.1.17

Warm up:

10 wallballs every :30 x 4 minutes

10 burpees EMOM x 4 minutes

Mobilize

A) 3 rounds

3 min row

3 minute bike

3 minute burpees

Score is cals+burpees

B) class

C) up to 1 hour of weakness

Accessory

4 rounds

10 scap push ups

10 double db bent over rows

25 ghd