12.7.15

Warm up3 rounds

4 minutes of running, rowing or skiing 

2 min of mobility

A) power clean+hang squat clean+jerk every 2:00 for 10 minutes

B) 5×3 min AMRAP w 2 min rest

30/24 cal row 

Max thrusters 95/65

C) 10 min clock
1 max effort set of unbroken pullups

Move right to the bike at finish.

2 miles+ max sets of 5 unbroken pullups with remainder of time.

D)

E) class metcon this should be done with a large break in between it and other work.

12.5.15

Warm up: chill 1500 m row

A) 1 snatch

10 min emom- all at 75-85% of 1 rm

B) 3 rounds

10 clean and jerks 135/95

10 pull-ups

400 m run

12.4.15

Warm Up

5 min Athletes choice. 

5 min mobility.

A) Fight Gone Bad

B) 9-15-21 unbroken thrusters 110/70

12.3.15

If your going to do class skip at least two portions of this.

Warm upRow 8 minutes+5 minutes of :15 sprint/:45 chill pace

4 rounds 25 wallballs+20 push-ups+15 toes to bar+3 min mobility 

Rest exactly 10 min between each part of A, B, and C.

A) 18 min AMRAP row 1k+15 strict hspu+10 push press 135/95+3 legless rope climbs

B) 10 min EMOM 

2 power cleans 225-275/135-165

And 2 muscle ups

C) 5 min AMRAP 5 back squats 275/185+100m run
D) class

12.2.15

Warm UpRun 5 min

Mobilize for 5 min

15 unbroken toes to bar+10 GHR+2 min assault bike recovery x 3 

A)(if you can’t run; row. 500m, 1000m, 2000m are equivalents)

Run 400m 20 KB Snatches Right Arm 53/35

Run 400m 20 KB Snatches Left arm

Run 800 m 25 OHS 95/65

Run 800 m 25 Front Squats 95/65

Run 1 mile 30 bench press 135/95

Run 1 mile 30 bench press 135/95

B) 10 min EMOM 5-8 Strict hollow body Chinups