09172019

warm up: athletes choice

A. 7 mile assault bike for time

B. Class

C. IMBuild

Tuesday September 17, 2019

IM30

14–12-10-8-6-4-2
Burpees
10 jumping lunges

IM60

Strength: Underhand Barbell row

10 mins of warm up then
5 min EMOM of 5 barbell rows each minute

Workout:
21-18-15
Deadlift 225/155
T2B
Run 200m

IM Recovery

2 mins each:
Right Side Dragon
Right Side Samson
Right Side Pigeon
Left Side Dragon
Left Side Sampson
Left Side Pigeon

IM Build

A. 15 mins.
Build to a 1 rep max snatch or C&J
Followed by 4 singles @ 80%

B. 5×5 Clean Deadlift or Snatch Deadlift
@110%

C. 3 sets
7-10 Glute ham raises

Monday September 16th, 2019

IM60

Strength:

10 minute to warm up power clean

5 min EMOM

5 touch and go power cleans

Workout:

KAREN w/twist

150 wallballs*

*buy in or cash out 600 m run or 750 m row

09132019

Warm up: 2 x 60 dubs+10 r arm r leg split jerks+10 l arm left leg split jerks

A. 9-15-21-27

DB hang clean and jerk 50/35*

GHD Sit-ups

Cal ski

Right at completion; 1 mile assault bike

Your time is the total of the triplet+1 mile bike

*switch every 3

B. Class

C. Strength of any kind

Friday September 13, 2019

IM60

Strength:

4 Sets of 10-15 Double KB or DB row*

*After each set do 20-40′ of hip circle

Workout:

20 Min AMRAP

Unbroken 3, 6, 9… +3

Power Cleans 75/55

Shoulder to Overhead 75/55

Knee Push Up