07082020

Warm up: class Warm up

A. Class Skill/bench

B. Class workout

C.

Every 4 min x 20 min

10 box clear overs 24/20

250 m ski

D. Accumulate 3 min plank

then 50 ghd sit-ups

then 2 min hs hold against wall

20 weighted jumping lunges 15/10’s

07072020

Warm up: Class warm up

A. Class

B. 30 Squat Snatch 135/95

These should be for quality and consistency. We havent oly lifted much and we need to keep those skills sharp.

C. Every 5 minutes x 5 sets

10 GHR

50 yard Reverse Heavy Sled Drag

15/10 strict bar dips

07062020

Warm Up: Class warm up

A) Class

B) 2 rounds

10 Deficit HSPU 6/4″

3 legless

100′ HSW

3 legless

10 deficit HSPU

Rest 5 min

C) 3 sets

:90 D Ball Bear Hug 100/70

20 Hip Ext

20 Banded Air Squats

07012020

Warm up: class warm up

A. Class

B.

5 sets

12 plate pullover

12 tempo db bench Press

C. 3 rounds

1000 m ski

Rest 1 min

250 m ski

Rest 2 min

06302020

Warm up/A: class

B.
20 cal bike
20 ghd situps
20 shoulder to overhead 95/65
rest 3 min
30 cal bike
30 ghd situps
30 shoulder to overhead 95/65
rest 3 min.                                                                                 40 cal bike
40 ghd situps
40 shoulder to overhead 95/65

C. 4 sets

15 incline DB Press controlled tempo wide elbows

15 straight arm lat pull downs