Active recovery day

3 min assault bike legs only 18/16 mph

2 min seal stretch

3 min assault bike legs only

2 min right hip mobility (banded low couch)

3 min row 950/750 cal hr

2 min left hip mobility 

3 min row 950/750

2 min seal stretch

10 ATYT on crossover symmetry 

2 min thoracic mobility (lay over a med ball pressing hips and shoulders to the floor.)


Warm up:

60 cal row+3 rounds of strict Cindy 

Mobility:15 min

A) 10 rounds

1 thruster 225/155

1 leg less rope climb 

B) Complete as many rounds as possible in 20 minutes of:

10 burpee pullovers 

30 squats

60 seconds of freestanding handstand hold

C) class if you want.

D) accessory work

20 reverse hypers+15 ghd x 3 rounds… Nft. Take rest between movements to ensure you are working larger muscle groups and not the stabilizers/secondary movers. 


Warm up2500 m row w 3 150m sprints

Mobilize for 20 min
A) 100 thrusters 95/65

Rest 3 min

B) 21-15-9

Power clean/HSPU 

Rest 4 min

C) 12-9-6

Run 400 m

Snatch 135/95

Muscle up

Rest 5 minutes

D) 50 ghd situps

E) class


Warm up

10 min AMRAP

100m fast paced run+100m slow paced run

A) alt w partner

21-15-9 x 3 each

(1 person does whole thing. Then the partner. Repeat two more times)

Power snatch 95/65

50 dubs
B) follows immediately after last round of A.

3 x alt 800m run

C) 3 rounds(for quality and time)

20 unbroken KB swing 70/53

25 unbroken push-ups

D) class if you want


Warm up10 burpees emom for 10 minutes
MOBILIZE for 20 minutes
A) split jerk to max
B) 10 down to 1

Shoulder to overhead 205/135

Chest to bar

Box jump 24/20

(If the round of 10’s takes longer than 1:45, scale. If you can’t go unbroken on the three movements on round of 10’s, scale. If you can’t rebound every set of box jumps the whole way, scale.)
C) 3 rounds

Run 400m+25 ghd+15 hip ext+rest 1 min

(Run so fast you don’t want to do 25 ghd right away… And then do them right away.)
D) class is like a blended version of what we are doing here today. Although the pull-ups and box jumps probably will have a very different pacing…

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