Friday December 6, 2019

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…

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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

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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

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