01222020

Warm up:

800 m run moderate

1 mile bike moderate

1000 m ski

Rest 2 min

600 m run moderate

1 Mile bike

750 ski

rest 2 min

400 m run

1 mile bike

500 m ski

A. Class

B. 20 min emom

1 power clean

 

Wednesday January 22, 2020

IM60

Part A

10 minutes

2, 4, 6…

Strict pull up

10 kip swings or butterfly pull-ups

10 double db rows

Part B.

Partners

Every 5 minutes for 20 minutes

20 devil presses 50/35*

20 handstand push ups**

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01212020

2 rounds

20 alternating leg v up

15 goblet squats

10 single leg glute bridge R/L

10 single leg RDL R/L

5 strict pull-ups

A. Hang snatch + 2 ovhd squats

To max then 4 more at 80%

B. Class

C. 10-8-6-4-2

Deficit hspu

Squat snatch 135/95

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Tuesday January 21, 2020

IM60

Part A.

12 minutes

partition the following anyway

50 ghd sit ups

50 hollow rocks

50 ab mat sit ups

*stretch with any remaining time.

Part B.

For time.

1200 m Run

5 rounds

15 kettlebell squats …

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01202020

Warm up:

4 mile bike include four :20 legs only sprints

A. Clean + split jerk + split jerk

to max then 4 more at 80%

B. Class

C. Non-core weakness work