12.22.15

Fit class in somewhere. Before or after no matter. Even in the middle. If you have an injury or need to modify something do it.

Warm Up

1 mile assault bike+400 m run x 1

Row 250+15 Wallballs 30/20 x 4

A) 20 min EMOM

1 clean or 1 snatch

Go up as you feel necessary.

You know the drill… Get as heavy 

as you can as fast as you can for

as long as you can.

B) 5×10 Strict hspu+10 strict ring 

pullups+10 barbell rows 155/105

C) 30 toes to bar+30′ HSW+
30 thrusters 45/35 x 3 rounds

1.8.16

Friday:30 on :30 off X 5 of each

Bear crawl

BF burpee

Assault bike 3 miles

Mobilize 

A) 3 front squats + 3 jerks X 7

First set at Bodyweight/75%bw. Work up from there.

B) 2 rounds… Rest 5 min between each.

9 BF burpees+12 power snatches 115+15 thrusters+18 cal assault bike

C) 3 rounds 50 cal row+40 box jump overs+30 KB deads 70×2/53×2+20 wallballs+10 muscle ups

12.21.15

MondayWarm Up

Row 5 minutes

Every :30 rotate through 5x

10 pullups

10 push ups

10 box jumps 
Mobilize 15 minutes
A) 5 rounds(15 min cap)

20 cal Row+1 round of DT
B) 5 rounds(30 min Cap)

1 mile AB+1 round of heavy DT
C) class or 30 MU for time

1.6.15

Warm upRow 5 min chill pace then :15 sprint/45 chill x7

A) partner or teams of 3.               20-40-60-80-100…. Double unders

20 min AMRAP

one partner does rep count, then next one does. 

B) 9-7-5 (6 min cap)

Deadlift 405/275

“Burpee Box jump 40/30″””

C) 5 rounds 1 min on/1 min off

20 KB swings

1 set Max hang squat cleans 225/155

1 set Max unbroken CTB

D) class

12.18.15

Warm up

Tabata double unders 

Assault bike 3 miles then :20 sprint/:40 chill pace X 5

A) same as class workout from yesterday

Every 4 minutes for 6 rounds

20 box jump overs 24/20

20 hang PC 

20 deads

Rounds 1-2:135/95

Rounds 3-4:185/115

Rounds 5-6:205/135

If you are finishing past the 3:15 mark do not go up in weight.

B) 25 min to build to a heavy snatch+OHS 

C) class or 

Conditioning

EMOMx30

6 rounds of:

Min 1: 12/10 Cal Ski Erg

Min 2: 15/12 Cal Assault Bike

Min 3: 18/15 Calorie Row

Min 4: 50 Double unders

Min 5: 200m Run

D) take as long as you…

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