031319

warm up: 5 min emom

20 dub unders w/singles remainder of the minute

Then 1000 m row

A. IM60

B. Back Squat to a 1 rm in 10 lifts or less/10 pull-ups in between each set

C. Weakness Or IM30

031219

Warm up: same as Monday

Mobilize

A. Build to a 1 rm squat clean in 10 reps or less

B. 

5 rounds

200 m run

15 thrusters 95/65

C. Class

D. Weakness or IM30 

Wednesday March 13, 2018

IM60

Skill:
4 sets (preferably unbroken)
8 kb floor presses + :15 kb hollow hold flutter kicks + 8 kb floor press w/ glute bridge + :15 kb hollow rocks

Wod:
12 rounds with a partner (6 each I go, you go)
15/12 cal bike
12 kb swings 70/53
9 burpees

IM30

20 minute clock

2, 4, 6, 8, 10…

Box step up (hold dumbbell if you want)

Sit up

Ring row

Run 200 m*

*Add the 200 m run each round from 10’s and on.

Tuesday March 12, 2019

THANK YOU! THANK YOU! THANK YOU to everyone who has brought in a friend for FREE during MARCH MADNESS! Also, big thanks to you guys who have let me know that you are bringing in someone soon. IM60, IM30, IMRECOVERY all on tap today. See the workouts below. (Keep side work during recovery classes at a very minimal noise level.)

IM60

Skill:
Snatch grip deadlift + high hang snatch pull + hang snatch
Work to a heavy single

Wod:
4 rounds
15 shoulder to overhead 135/95
20 back rack lunges 135/95
Run 400m

IM30

12 min AMRAP 

250 m row 

15 push-ups

Res…

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Monday March 11, 2019

Thank you Jason for this IM60 workout!

Strength: Deficit Deadlifts

4×10 standing on 45 lb plate

workout:

Wod:
12 min amrap
3,6,9,12… etc
Power snatch 115/75
Chest to bar pull-ups

Post workout (optional): run, bike or row for 5 minutes