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

 

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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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

01152020

Do class if you like… or do just this. Or do this and class and more.

10 rounds

:60 bike+:30 rest

:60 ski+:30 rest

:60 row+:30 rest

goal isn’t to be able to be with 10 meters on each movement each round. If variation is more that 25 m on the rower or ski then slow down to focus on building consistency.

01142020

Warm up:

4 rounds

4 strict chin-ups

12 push-ups w shoulder taps

48 double unders

Then A-T-Y-T crossover symmetry protocol

A. 4 sets(rest 3 minutes between sets)

12-9-6

Ghd sit up

Right Arm KB snatch 70/53

Left arm KB snatch

B. Class

<…

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