Are you ready for this one?
IM60
Partner workout: 40 minute clock
Every 8 min for 5 rounds
50 cal bike
35 toes to bar
20 power snatch 135/95
Score is combined time of last 2 rounds.
Thursday December 5, 2019
IM60/30-> THE workout of the WEEK
Workout: 5 rounds
10 db deadlifts
10 db hang power cleans
10 front squats
10 push jerks
rx for IM60; 50/35’s
*Skill/Strength:
10 sets of 15 hollow rocks+10 kip swings
IMrecovery
1 Minute Pigeon right side
2 min lizard right side
1 minute Pigeon Left Side
2 min lizard left side
2 min Sumo Squat
1 minute standing straddle
2 min…
Wednesday December 4, 2019
Skill/Strength: :30 work/:30 rest x 10 minutes
Step back lunges and Plate ground to ovhd.
Alternate between lunges and plate ground to ovhd each minute. Different loading may be used.
Workout:
6 rounds
2 min work/1 min rest
Bike or row for cal
After final rest period:
50 air squats for time. Score is total calories from the 6 rounds
12032019
Warm up: 10 min chill bike
Class
B. 5 sets
72 dubs
36/24 cal ski
12 bar mu
Rest 3 min
C. 100 db press 50/35’s
10 cal row
Tuesday December 3, 2019
IM60
Skill/Strength: Deficit Deadlifts (standing on 45 lb plate)
4×8
Steady tempo the whole time. No bouncing. No stopping.
Workout: 12 min AMRAP
12 Russian swings 70/53
12 American swings 70/53
24 wallballs 20/14
24 double unders or 24 single unders
IM30
3 rounds