9.24.18

warm up: extended aerobic capacity work

4 rounds

20/15 cal bike

100 single unders

20/15 cal row

100 single unders

Rest 1 min

A. 1 squat every minute on the minute for 24 minutes.

B. Class

C. 15 min emom

First 5 min

3 ring MU+3 ring dips(last set max ring dips)

second 5 min

1 legless rope climb+6 v-ups(last set max v-ups)

final 5 min

25’ hsw(last set max distance)

9.22.18

warm up: extended aerobic base work

30 min chill pace

min 1: bike

min 2: plank

min 3: ski

min 4: lunge

min 5: single under

A. 8 rounds 1:1 work:rest or alt w partner

Run 200 m

3 tng Power Snatches 155/105

B. Front Squat+jerk dip+split jerk

every :90 building up to a 1 rm

C. 5 min max KB Swings 70/53*

every break 7 hspu

D.

12 min Sled walk

8 min Run

9.21.18

Today do Team Series events 1/2

or

warm up

5 rounds

15 cal bike

12 burpees box jump overs 12”

mobilize

A. Class

B. 24 min emom

min 1: :30 free standing handstand

min 2: hollow rocks

min 3: 8 alt pistols for quality

min 4: 6 ghr

c. 5 rounds

10 thrusters 115/75

15 cal bike

Rest :90

 

9.19.18

warm up

2x

30/20 cal row

5 rounds

10 lunges

7 ghd sit-ups

mobilize

A. Class

B. 15 minutes

2 snatch pull+1 hang snatch

C. 15 min

2 clean pulls+1 hang squat clean

D. Every 10 min for 30 min

run 800

1 mile bike

5 burpees

E. Gymnastics weakness work

 

9.18.18

Warm up/A.

30 minute clock chill pace

500 m row

30 step back lunges

30’ bear crawl

30’ air squats

30 hollow rocks

 

mobilize

B. Class

C. 2 hang power snatch every 2 minutes for 10 minutes

D. 2 hang power cleans every 2 minutes for 10 minutes

E. 4×15

band pull aparts

scap hspu

ring row

push up

Weakness or 20 min bike(nose breathing)