12032019

Warm up: 10 min chill bike

Class

B. 5 sets

72 dubs

36/24 cal ski

12 bar mu

Rest 3 min

C. 100 db press 50/35’s

10 cal row

12022019

Warm up:

6 Min assault bike:

10 sec all out/50 sec chill

3 rounds

:15 sec double ovhd kB static pressout

10 kB deadlifts

5/3 strict pull-ups

A. 7 rounds

3/2 legless rope climbs

3 (hang squat clean+squat clean) 225/155

Rest 2-3 minutes between rounds. Ideally work to finish rope climbs an…

Read More

11302019

Warm up: 3x

2:00 bike

10 band Pull aparts

20 alt single leg v ups

5/5 single arm db press

A. Snatch 5×3 (drop from the top)

use 75% the whole way and have no misses.

B. 10 am class

skill: 4 sets

15 kB deadlifts

skill 2: 3 sets

7 front raise+7 lateral raises+7 rear delt raises

Workout:

10 min AMRAP

10 thrusters 115/75

20/15 cal row

rest 5 min

10 power cleans 115/75

20/15 cal bike

11272019

Warm up: Class

Straight from Mayhem Athlete

A. 75 GHDSU+50 cal ski+25 bar mu

B. 25 strict hspu+50 cal ski+75 ghdsu

C. 2-3 hip openers/mobility

11262019

Warm up: 4 rounds

250 ski easy+250 ski moderate+250 ski hard+10 pull-ups+rest a bit

A. Class

B. 4 sets of 6 Kneeling jump ups to split stance

alternate split stance round by round

C. 10 min amrap

10 hip ext w pause at the top

20 banded hamstring curls

10 scap pushups