6.18.16

Warm up: athletes choice

Mobilize

Do Barbell Club if you like.

A) 15 min clock

 5 min to complete 50 strict ring rows. 

B) performed immediately after A.

10 min emom

4/3 muscle ups + 2 power cleans 245/165

C) 12 min AMRAP

10 box jumps 24/20

5 pullups

3 ctb

1 bar MU 

D) run 800m + 50/40 cal bike + 50 kb swings 100/70 + 100′ hsw * for every drop  on kb swing or hsw you must run 200 m

6.17.16

Warm up: run 1 mile

Mobilize

A) EMOM until failure. 20 min cap though. At 20 minutes or failure(whichever comes first) do 10 more rounds for time.

7 dumbbell deadlifts

5 db front squats

3 db push press

DB’s: 45-50/30-35

May sub for barbell: 115/75 or kb: 44/25

B) class

6.15.16

Warm up:

1 k row+35 wallballs+500 m row

Mobilize

A) 30 min cap

2 mile assault+50 cal row+14/10 rounds of Cindy+50 cal row+2 mile assault 

B) 

15 minutes to build to a heavy clean and jerk.

C) class

6.14.16

Warm up: 15 min chill bike+20 on/:40 off x 5 min

Mobility 

A) 20 min AMRAP

5 power snatch 205/135

3 deficit hspu 8″/4″(men strict)

1 back tuck

B) 1 snatch emom X 10 min

C) 100′ hsw+30 ghd+60′ hsw+20 ghd+30′ hsw+10 ghd

6.13.16

Warm up: 100 dubs+4 min emom of 25 dubs w singles the rest of minute

Mobilize

A) sled push; select your weakness

Strength builder: 

6 x 100 m AHAP

Aerobic Threshold work: 

2 x 100 m 90/60 + 200 m run

Rest 1 min between these two sets. Rest 5 min. Then

3 x 100 m sled push + 200 m run. No rest between rounds

B) box squat. Build to a heavy 5. If you are not sure how to push your hips back watch a video, then make a video and compare them.

C) 5 rounds

15 chest to bar pullups

12 hang squat cleans 95/65

D) class at any point; ideally any time after the sled pushes.