10092019

Warm up/aerobic capacity:

7×500 m ski

Rest 1 min

Rounds 1 and 2 get the blood flowing and the 5x500m left should be hard and consistent efforts

A. Class

B. 2 sets(3 minutes between sets)

16-12-8

Bench Press 155/105

Strict CHIN up*

(Girls modify your chin-ups to 12-8-4 or sub your 3 best sets after 16’s, 2 best sets after 12…

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10082019

Warm Up:

10 min amrap

50 single unders

15 air squats

10 smooth power clean and jerks 75/55

A. 5 rounds

1000 m row*

Rest :90

*250 moderate+250 fast+250 moderate+250 fast

B. Snatch

3-2-2-1-1-1-1

On the 3 and 2’s drop the bar between repsRead More

10072019

Warm up: 3 rounds

2:00 row+20 glute bridges+20 bar hop overs+10 sumo

deadlifts(increasing weight each round/keep shoulders directly over the bar)

A. 3×3 Sumo Dead

each rep from dead stop and controlled back to floor

B. Class

C. 27-21-15

deadlift 225/155

no touch box jump over 24/20

D. 4 rounds

20 Ghd sit ups

10 burpee pull-ups

 

10042019

Warm up: 3 rounds

20 cal bike

15 ring rows

10 kip swings from rings

5 inch worms

:20 ring support

A. 27-21-15-9

assault bike cals

9-7-5-3

ring mu

B. Snatch

10 at 185/125

8 at 205/135

6 at 225/155

4 at 245/165

2 at 265/175

C. Class

10022019

Warm up/aerobic capacity:

3x1800m ski

(1800=3×400 m mod/fast+200 m slow)

3 min rest between sets

A. 3 rounds for moderate speed and high quality

20/16 cal bike

20 hip circle air squats

B. Class

C. 2 sets for time(rest 5 minutes between sets)

15 glute ham raises

+3 rounds

15 ohs 115/75

15 hspu

15 barbell rows 115/75