12.3.15

If your going to do class skip at least two portions of this.

Warm upRow 8 minutes+5 minutes of :15 sprint/:45 chill pace

4 rounds 25 wallballs+20 push-ups+15 toes to bar+3 min mobility 

Rest exactly 10 min between each part of A, B, and C.

A) 18 min AMRAP row 1k+15 strict hspu+10 push press 135/95+3 legless rope climbs

B) 10 min EMOM 

2 power cleans 225-275/135-165

And 2 muscle ups

C) 5 min AMRAP 5 back squats 275/185+100m run
D) class

12.2.15

Warm UpRun 5 min

Mobilize for 5 min

15 unbroken toes to bar+10 GHR+2 min assault bike recovery x 3 

A)(if you can’t run; row. 500m, 1000m, 2000m are equivalents)

Run 400m 20 KB Snatches Right Arm 53/35

Run 400m 20 KB Snatches Left arm

Run 800 m 25 OHS 95/65

Run 800 m 25 Front Squats 95/65

Run 1 mile 30 bench press 135/95

Run 1 mile 30 bench press 135/95

B) 10 min EMOM 5-8 Strict hollow body Chinups

12.1.15

Warm up4x15 wallballs 20/14

4×10 burpees

4×50 double under
Mobilize 20 minutes 
15 minute clock

A) 1 set max muscle ups

A.1) 10 cal+5 muscle ups X 10 rounds
B) 21-15-9

Deadlift 315/225

Box jump 30/24
C) Diane 
D) 21-15-9

Deadlift 165/110

100 dubs

11.30.15

Warm Up30 minute clock

20 minute row

:30 sprint every 4 minutes

Not at the start

15 min emom 

5 unbroken pullups/ctb

10 unbroken pushups/5 unbroken ring dips

Mobilize for 20 minutes

A) Fithy 50* 30:00 cap

*1 power snatch+1 squat clean and split jerk 185/125 EMOM(sub TTB for K2E)

B) Run 400m+15 hspu+10 shoulder to ovhd 155/105×3

C)Run 400m+25 ghdsu+30′ HS walkx3

11.28.15

A) go for a run. Between 5k and 5 miles.

Session 2

B) 100 v-ups for time*

*EMOM 5 hang power cleans 175/120 

Rest 5 min

C) 100 ring rows for time*

*EMOM 4 push jerks 175/120 

D) 100 HSPU*

*EMOM 3 power snatch 175/120