11.13.15

All of this plus the box squats from class. WOD as well if you like.

Warm up:
3 rounds 

1 burpee every :03×30 reps

Rest 1 min

A) 

4 rounds

3, 6, 12 

Chest to bar pull-up

10 double unders

Rest :30 between rounds

B) 10 min AMRAP

100/80 cal Row

Max sets of 5 front squats 205/135

C) 10 min AMRAP

Run 800 m

Max sets of 15 KB swings 70/53

D) 10 min AMRAP 

2 mile Airdyne

Max sets of 10 ring dips

11.11.15

Warm up:

3-5 muscle ups emom X 7 min

Rest 3 min

7 minutes to work on a handstand skill you don’t really do all that well.

A) 200m+10 ttb+400 m run+20 ttb+800 m run 30 ttb

B) 200m+5 mu+400 m run+7 mu+800 m run 9 mu

C)200m+20 hip ext+400 m run+40 hip ext+800 m run 80 hip ext

D)class workout

11.10.15

Warm Up

Row 2k

3×20 GHD SU 

A) tommy v

B) class workout

C) 3 rounds

800 m run + 10 bar mu.

11.9.15

If you are doing the Lift Off you don’t need any of this…

Warmup) rolling 100’s X 5 : 10 pull-ups. Add 5 unbroken for every meter over or under

Rolling 100’s X 5: 3 mu. Add 5 box jumps 30/24″ for every meter over or under.

A) 2:30 amrap X 5 with :90 rest between rounds

Row 500 m

Max deadlift+power clean+hang squat clean 225/155

B) 20 min emom

Even: 2 touch n go deads

Odd: 15 cal bike 

C) 3 rounds run 400m+15 shoulder to overhead 135/95 

D) class metcon(optional)

11.7.15

Warm up 1500 m ski 

A)

1) 2x snatch deadlift to knee + 1x snatch pull: Work up to a 3 RM. Then 3 reps @ 95% 3 RM, 3 reps @ 90% 3 RM.

2) Push press: 3 sets x 3 reps within 90% of 3 RM on Tuesday

3) Bent over row: Work up to a 3 RM. Then 3 reps @ 95% 3 RM, 3 reps @ 90% 3 RM.

B)5 minutes on 2 minutes rest of 15 cal row + 15 wallball + 10 hspu + 10 chest to bar + 30 du x 4 rounds

C)5×5 mu for time.