Friday August 9, 2019

IM60

30 min partner AMRAP

MARY OR CINDY*

At the top of each minute one athlete must do 5 burpees. The other athlete may continue working on Mary or Cindy.

 

Thursday August 8, 2019

IM60

Skill: choose either option

15 minutes to complete

5 x 50 yard sled push

or

15 minutes 

Power Snatch+OHS

Like Monday Skill

Do not move feet between ps and ohs

Workout

12 min AMRAP

5, 10, 15, 20…

V-Up

Read More

08092019

Warm up:

A. 4 rounds

Row 500 m

Run 400 m

Row 250 m

Run 200 m

Rest 2 min

B. Class metcon

C. One piece of weakness strength with perfect technique

08072019

Warm up:

Athlete choice

A. 20 min cap

2100 m row

12 rope climbs

21 squat snatch 155/105

B. Class

08062019

warm up: This will be more aerobic. Movement prep may be your preference. If so sub it out.

16 min bike*

*at 0, 4, 8, and 12 min mark run 200 m

A. Class

B. 4 sets

21/15 hspu(one set)

12 kb push press 53’s/35’s

rest as needed

C. 40 db clean and jerks 50’s/35’s