0482020

Warm up: Bike

10s legs only sprint/50s full rest

20s legs only sprint/40s full rest

30s legs only sprint/30s full rest

40s sprint/20s full rest

50s sprint/10s full rest

60s sprint

A. I go/you go or 1:1 rest

10 back squats 275/185+3/2 legless

10 back squats 315/205+3/2 legless

10 back squats 345/225+3/2 legless

10 back squats 365/235+3/2 legless

B. Class

C.
Accumulate 2 min plank

30 d ball over the shoulder 100/70

Accumulate 2 min plank

04072020

Warm up: athlete choice

A. 20 min emom

min 1: 10 burpee+10 db thrusters 50/35’s*

min 2: rest

B. Class

C. 30 min max cal row*

must complete 200/160 cal bike before getting on the rower

 

04062020

Warm up: 1 mile run

A. Weightlifting

EMOM X 15 min

1 clean and jerk(any style)+1 front squat

B. Class

C. 4 sets

15 double tempo kb sumo deadlifts

15 glute bridge ups

03312020

7 sets of 1 power snatch+1 ohs+1 snatch balance

3 rounds

15 hang squat snatch 95/65

15 power clean 95/65

30/25 cal bike

IM30

03302020

A.
Chelsea

B.
30 Ghd sit ups
30 band lat pull downs
30 strict handstand push-ups or seated dumbbell press
30 band lat pull downs
30 ghd sit-ups

C.
1000 m row
120/100 cal Bike
1000 m row