4.7.16

You should swim today. 

Get up early or go in late. But swim is the way to go.

Then do class if you feel like it. 

20 min chill assault bike then 20 sec all out 40 sec chill pace x 7 min

mobilize 20 min 

A) 6 x 2 btk hang snatch+1 ohs

A.1) 3 minutes max burpee MU 

B) 21-18-15-12 (guy girl teams)

Partner 1 does 21’s and 15’s. Partner 2 does 18’s and 12’s.

Ctb

Ghd

Cal row

C) weakness work(20 minutes minimum)

D) 75 wallballs for time

E) crossover symmetry

4.5.16

Warm up

1000m ski erg chill pace ( if no ski erg get a 10 min chill run in)

20 min  

A) 20 minutes MINIMUM working on weakness. 
B) push press 5/5/5/5/5
C)10 min emom

 even 15/12 cal assault bike 

odd min 5 front squat from floor 

10 min emom

Even: 15/12 assault

Odd: 10 unbroken pull-ups or 10 unbroken ttb

D) 7 legless rope climb + 7 thruster 185/125 + 5 legless rope climb + 5 thrusters + 3 legless rope climbs + 3 thrusters for time

E) 20 b squat off rack 185/125 + 10 hspu + 20 sumo deadlift high pulls 135/95 x 3 rounds

F) work in class somewhere.
 

4.4.16

Warm up:

10 min shuttle run 30-50 yards. Don’t round the turn around

Mobilize 20 min-30 min

A) 30 rounds

5 wallballs 30/20

3 hspu

1 power clean 225/155

B) 3 rounds

30 cal bike

30 push ups

C) 10 min emom

1 legless + 2 MU (add muscle ups if possible)

D) class

4.1.16

 
Warm Up:
20 min assault bike ride chill pace then 20 sec all out + 40 sec chill pace x 7 min

Mobility: 20-30 min

A) find 1 rm power clean then do 2 p clean EMOM for 10 min

B) Front squat w/pause 3×5
C) 200m run + 10 ctb 90 sec x 4
400m run + 10 strict hspu rest 90 sec x 2
1600m + max mu x 1. rest 5 min repeat max mu only. 
D) 3 rounds: 

10 kb thruster 53/35 + 15 box jumps 30/24 + 20 kbs 70/53

E) class
accessory) 15 ghd hip extensions + 8 bulgarian split squats + 1 min free standing hs hold accumulate x 3 rounds nft