11232019

Work up to a 3 rep max on any strength piece. Do a few more reps at 70 to 80% for quality.

IM30

14 min emom

16/12 cal row

12 burpees

IM60

12 minutes :30/:30

Seated hamstring curls

Step back lunges

Hip ext

workout tbd

11222019

Warm up: 10 min bike
(:12 all out/:48 slow)
Mobilize shoulders

A) 6 rounds
24 ghds*
8 db squat snatch 100/70
*scale ghd to 18 if your are resting a lot. Unless you already scaled the db.

B. 7×5 front squat
Take your time here. Get 7 quality sets of 5 at heavy weight.

C. Class

11202019

Warm up:

3x :40 ski/:20 rest

3x :40 row/:30 rest

3x :40 bike/:20 rest

A. Class

B.  Sumo Deadlift 8×1

new every 2 min

C. 10 min AMRAP

2 rope climbs

4 squat cleans 225/155

11182019

Warm up: 3 rounds

2:00 row+:30 hs hold+20 plate hops+10 squats

A. 3 rounds

500m row

25 wallballs 30/20

B. 3 rounds

500 m row

25 box jump overs(clear the box on first 15)

C. Class

D. Every 3 minutes for 12 minutes 1 set muscle ups. Goal is to end up w highest total.

11182019

Warm up: 6 sets*

ski 500m

rest :30

ski 250m hard

rest :30

ski 250m harder

rest :90

*1st set is used as a real warm up. Pick up the intensity for the next 5 sets.

A. Class

B. :20 on/:40 off x 10 minutes

max strict hspu