1.30.17

This is absolutely how your training day should start…

40 min clock

0-20 minutes: Warm up

Every 4 min for 20 minutes

Run 200 m

1 round of Cindy

15 burpees

20-40 min 

Mobilize

A) 25 min clock

0-10 min 

Emom: 5 burpee box jumps+5 tng power cleans 165/110

At 10 minutes: 15 min AMRAP

15 cal bike

10 ttb

3 squat snatch 155/105

B) 4 rounds

1000 m row

5 back squats 205/135

5 front squats 205/135

5 ohs 205/135

10 muscle ups

Rest 1 minute

C) optional

Run 400m+15 Pullups+1 min rest x 4

Run 800m+25 kipping hspu rest 2 min x 2

1.28.17

Warm up

5 min run out+run back

10 burpees otm x 5 min

Mobilize 

A) :20 on/:10 off for 12 minutes on the rower

B) 5 rounds*

60 unbroken dubs 

40 unbroken wallballs 20/14

20 unbroken deadlifts 225/155

C) 3 sets of 25 unbroken ghdsu*

*assault bike in between sets as slow and as long is needed to recover for the unbroken set next set.

1.27.17

Non optional Warm up:

20 min Assault bike plus :15/:45 x 6
Open Workout 17a

8 min AMRAP

15 clean and jerks 95/65

15 box jumps 24/20

15 clean and jerks 115/75

15 box jumps 24/20

15 clean and jerks 135/95

15 box jumps

15 clean and jerks 155/105

15 box jumps

15 clean and jerks 185/125

15 box jumps

AMRAP clean and jerks 205/135
Secondary piece:

1 set of unbroken chest to bar ever 2 min for 3 sets.

Recovery row: 20 s/m for 10 minutes.

1.25.17

Warm up

2k row 

Mobilize

A) class

B) an emom with two of your worse open movement in it.

C) weighted pull-ups 5×5, then 5×10 Pullups 

1.24.17

Warm up:

6 min run out+run back

Mobilize

A) 100′ hsw+50 ghd+25 squat snatch 165/110

Rest 3 min

Repeat but with ohs instead of snatch

B) class

C) bent over row 5×5

20 kb swings to eye level 70/53 and 20 glute bridge between each set