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 

11.25.15

warm up(move quickly between movements); this is a long warm up but very necessary.

10 min chill pace run

5 min emom cal row 18/12

A) 100 broad jumps X 6’/4′

E2mom 10 pull-ups (inc. at the start.) until 100 pull-ups. If you finish broad jumps before you reach 100 pull-ups just finish out your remaining pull-ups as fast as possible. 

B) cluster+thruster+push jerk 

rest :90 X 10… Similar weights here. Should all be pretty dang heavy.

C) 20 min emom (going to be rough)

Even: assault bike 18/12

Odd: 3 front squats from floor (pick a weight and stick w it. Should be pretty heavy. Also, fs is from the ground. Power clean it up, get tight and do …

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