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.
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
20 ctb+20 GHD
15 bar mu+15 GHD
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.
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
Friday:30 on :30 off X 5 of each
Assault bike 3 miles
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
Row 5 minutes
Every :30 rotate through 5x
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