3.27.18

Warm up
11 wallballs every 30 sec x 5 min
15 min mobility

A. 3 legless rope climbs + 15 ring rows x 4 rounds

B. Tng power snatch 10-8-6-4-2 rest as needed between

C. Tng power clean 10-8-6-4-2 rest as needed between

D. Class

5 ohs 205/125+15 deadballs 100/70+ 60 ft hs walk rest 1 min x 3

E. Assault bike

2 rounds

:10 sprint legs only/:50 rest

:20 sprint legs only/:40 rest

:30 sprint legs only/:30 rest

:40 sprint/:20 rest

:50 sprint/:10 rest

:60 sprint

rest 2 min

3.26.18

Warm up: If I get a couple built… if not same protocol on the rower.

20 min steady bike+:20 sprint/:40 chill x 5

A.
1 snatch + 1 hang snatch rest 1 min x 15

B. Class

C. 400m run + max mu(should be 5 or more. If not do two sets) rest 2 min x 4

D. 4 rounds

25 ttb

40’ hsw

3.24.18

warm up 2500m chill row

Mobilize

A.
clean n jerk to 1 rm
Then 20 clean at 70% of days 1 rm

B. 4 rounds

4 min AMRAP w 2 min rest
5 strict hspu +15/12 cal row + 10 hspu + 20 kb swings 53/35

 

3.21.18

Short training here. On purpose. If you need to do more go for it.

Warm up
3 nose breathing rounds
10 squats
10 push-ups
10 ring rows

3 nose breathing rounds
7 db thrusters 30/20
5 chest to bar

A.
15 chest to bar
10 deep breaths
5×3 chest to bar
10 deep breaths

B.
15 min emom
Min 1: 15/12 cal row
Min 2: 15 burpees over the rower
Min 3: Rest

 

3.20.18

Warm Up:

5×50 dubs 25 squats between each

mobilize

a. 5×3 min AMRAP w/2 min rests

25 ghd sit-ups+15 dumbbell thrusters 50’s/35’s+ max squat snatch 185/125

b. Class or 3x

:10 legs only bike+:50 rest

:20 legs only bike+:40 rest

:30 legs only bike+:30 rest

:40 bike+:20 rest

:50 bike+:10 rest

:60 bike

rest 2 min