4.19.16

Warm up: row 2500 m chill pace 5 x :20 sprints wherever

Mobility

Weakness

A) 30/20 muscle ups*

40 cal assault buy in plus 10 cal for every break.

B) 5×5 back squat

C) 21-15-9

Cal row

Kb thruster 53/35

Box jump 24/20

D) class

E) 75 ghd su

4.18.16

Warm up:

15 min shuttle run x 50 m

Every 5 min do 10 reverse hypers+20 push-ups+2/1 legless rc

Mobilize 20+ min

Weakness 20+(Less time will be required here from me as a coach. But you should know your weaknesses. You should be dealing with those.)

A) every 5 min for 20 min

Run 400 m+15/12 butterfly ctb+10 deads 225/155

B) every 5 min for 20 min

Row 500 m+15/12 ring dips+10 box jumps 24/20

C) 3 rounds

20 dball over the shoulder 100/70

3 legless

D) class-not before Warm up-c. 

4.15.16

Warm up:10 rounds(15 min max): rolling 150’s; row a 1:40/1:55 and try to stop right on the 150m mark. For every 1m over/under add a muscle up. If you hit 150m on the nose… 3/2 muscle ups. 

Mobilize: 20-40 min

Weakness work: up to 1 hour. On this day think about the movement you suck at second worse. (Remember that kipping ring dips are a skill)

A) 30 min emom

Min 1: 5 tng barbell sdhp

Min 2: 5 front squats 

Min 3: 5/3 strict hspu

B) 40 butterfly Ctb pullups+3 min rest+30 butterfly Ctb+2 min rest+20 butterfly chest to bar pullups

C) team workout 2 boys+2 girls

1 athlete must be hanging from pull-up bar and one must be at ring support for any reps…

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4.13.16

Warm up:

10 rounds(15 min max): rolling 150’s; row a chill pace and try to stop right on the 150m mark. For every 1m over/under add a muscle up. If you hit 150m on the nose… 3/2 muscle ups. 

Mobilize: 20-40 min

Weakness work: up to 1 hour. On this day think about the movement you suck at second worse. (Remember that kipping ring dips are a skill)

A) 4 rounds of 5 touch and go clusters. Try to start at 165/115. Go up if you can each set.

B) 25 ghd+20 hollow rocks+:15 l-sit +2 minute rest x 3 rounds

C) class. Can sub 5×400 m run for the rowing skill if you like.

4.12.16

Warm up: 

10 min run

Mobilize 20+ min.

Weakness work 20+ min. Prioritize CTB, hsw, and pistols.

A) Lynne-but for time

5 rounds 

2 minutes max bench press BW/.75BW

2 minutes max strict chin-ups+max pullups 

Score is total reps.

B) 20 power cleans 205/135+20 box jumps 30/24″x2 rounds

C) 50 kb swings 53/35+80 pistols+50 kb swings 53/35

D) class.