01032019

Class

+

4 sets*

15-12-9

Box Jump 42/36

18/14 cal ski
*rest 3 minutes between sets

New Years Day 2020

Open Gym: warm up however 

Back Squat: 2 every 2 minutes for 20 minutes

Start at 135/95 and build up each minute until top set is reached. Then hold for remainder of the 20 minute clock.

After Back Squats spend 10-15 minutes doing muscle ups/bar muscle ups/chest to bar or some other gymnastics movement

11 am: Class

12302019

12:00 min warmup

1:00 bike increasing intensity each round

5 strict pullups

10 banded air squats

20 alt v ups

A. Class

B. 2 min on/1 min off x 6 rounds

20/15 cal row(odd) or 15/12 cal bike(even)

Max Strict hspu

C. 10 min clock

75 ghd sit-ups

M…

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12282019

Warm up: 4x

Run 200

20 push up shrugs

10 pull-ups shrugs

5/5 half kneeling kb press with 53/35

A.

2500 m assault bike all out

Rest 3 minutes

Then 8 x 1250m

Rest :90 between efforts

B. IM30

7 min amrap

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12272019

Warm up:

5 rounds of strict Cindy

then shoulder activation/crossover symmetry

A.

27-21-15-9

Ghd sit up

9-7-5-3

power clean 225/155

B.

100-90-80-70-60-50-40-30-20-10

Double under

10-9-8-7-6-5-4-3-2-1

Strict pull-up or chin up

C. Class