10.31.17

Warm up:

Bike 5 min+5 min of :20/40+5 min

Mobilize

A) 5 rounds

5 strict hspu

10 Hspu

15 push-ups

Rest 1 minute between rounds. After the last round Rest 3 minutes and do max unbroken strict hspu resting only at the top. If that is going to be less than 3 then do max kipping instead.

B) class

C) 10 min EMOM

Even: 6 touch n go power cleans 225/155

Odd: max muscle ups

D) NFT

3 x

10 ghr

1000 m row

Rest 2 min

10.30.17

Warm up

7 min Assault Bike+7 min row

Mobilize

A) every 2:00 for 30:00

Run 200 m+1 squat snatch*

*weight increases as your able too. First round should be 185/125. Adjust up or down as needed. Score is the average of your weight across 15 rounds.

B) class

C)

3 rounds

12-9-6

Unbroken Chest to bar

Unbroken Ring Dips

10.28.17

Warm up:

10 min of shuttle runs

Every 2 minutes 1 legless rc

Mobilize

A)

For time

Row;

400 m

1 min rest

800 m

1 min rest

1600 m

1 min rest

3200 m

1 min rest

1600 m

1 min rest

800 m

1 min rest

400 m

B) pick your worst lift; snatch, clean or jerk

7 min EMOM

2 lifts

8 min EMOM

Even 2 lifts

Odd 7 strict chest to bar

7 min EMOM

7 strict chest to bar

10.27.17

Warm up

5x

:40 bear crawl/:20 rest

:40 reverse bear crawl/:20

Mobilize

A) 20 minutes

Even: 5 back squats 245/165*

Odd: max distance bike

Score is the distance on the bike.

*back squat taken from the floor.

B) class

C) up to 1 hour of weakness

10.25.17

Warm up:

Rolling 200’s x 6

4/3 bar mu + 1 for each calorie +/-

Mobilize

A) jerk balance+split jerk

Find a 1 rm for the day

B) no hook no feet muscle snatch+2 no hook no feet power snatch

C) class

D) weakness for up to an hour or…

Run 1000 m

25 DBall over the shoulder

40 cal bike

25 DBall over the shoulder

40 burpees