12.23.15

Warm up1 mile run+1k row

A) 10 min emom

4 box jumps 40/30 or higher

B) 10 min emom(right after box jump one)

1 legless+1 rope climb(no jumping)

Recover the remainder of minute doing shuttle runs. Two rope climbs can take no longer than :16/:20 on any round. If they do scale so they don’t.

C) 5×5 back squat

D) For time: 

150 squats 75 hip extensions 120 squats 60 hip extensions 90 squats 45 hip extensions

E) class. Can be done at anytime.

1.11.16

warm up: 3000 m row

10 strict pullups+10 planche push-ups+10 reverse hypers X 2

A) snatch balance+OHS+snatch balance+2 ohs

Build to heaviest possible

B) 2 rounds

25 pullups+25 GHD

2 rounds

20 ctb+20 GHD 

1 round 

15 bar mu+15 GHD 

C) class

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