08062019

warm up: This will be more aerobic. Movement prep may be your preference. If so sub it out.

16 min bike*

*at 0, 4, 8, and 12 min mark run 200 m

A. Class

B. 4 sets

21/15 hspu(one set)

12 kb push press 53’s/35’s

rest as needed

C. 40 db clean and jerks 50’s/35’s

08052019

warm up:

100 dubs

25 squats

75 dubs

25 squats

50 dubs

25 squats

A. Class

B. 5 rounds(try to get the exact same time each round)

7 touch n go deadlifts 315/225

14 ghd sit-ups

1 mile legs only bike

rest 2 minutes

08022019

 

warm up:

15/12 cal row emom x 5 min

15 wallballs emom x 5 min

 

a. 4 rounds

30/24 cal bike

2/1 legless rope climb

rest 3 min

B. Class

C. Any kind of strict pressing

08032019

warm up

row 1800 m

mobilize

A. 5 Supersets

15 kb goblet squats 53/35 (near perfect technique and controlled tempo)

5 no belt deadlifts (275/185)*

*first set. Next sets can move up. Rest as needed between.

B. 3 rounds

30/24 cal bike

30/24 cal row

2 min rest

c. One more piece: weakness or class

07312019

warm up: 3 mile bike

A. Class

B. 7×3 back Squat

new set ever 3 minutes. Each set should be AHAP

C. For Time

150 dubs

15/12 ring mu

100 dubs

15/12 bar mu

100 dubs