08182020

A Class

B. 3 sets

25/20 cal row

5/3 legless

100’hsw

25/20 cal row

Rest 1;1

C. 7 min AMRAP

3-6-9-12-….

Burpee box get over 48/36

D ball over the shoulder 100/70

08172020

A. 15-12-9

Thrusters (165/115)

Bar Mu

rest 5 min

15-12-9

Front squats (225/155)

Bar Mu

 

B. Snatch

1-1-1 Thats work to 3 heavy singles.

 

C. Class

 

 

08152020

A. 2 rounds
60 GHD, 75 toes to bar or 90 ab mat sit-ups
20 power cleans 225/155
10 rope climbs
Rest 1:1

B. Class partner workout

2 rounds
90 hspu
30 synchro bar muscle ups, 50 synchro pull-ups, or 70 pull-ups
30/25 cal row*
30/25 cal bike*
90 alt db snatch
Rest 1:1

*both athletes work on calories on opposite machines, then switch when both have completed.

08152020

A. Class

B. 45/35 muscle ups for time*
every drop do 3 full snatch 185/125

C. 4 rounds

12 thrusters 95/65

25/20 assault bike cal

08112020

A. Class

B. Clean pulls(use wraps or grips if you have them)

4×3 all at same weight

C. 3 rounds

1k bike legs only

50 squats

50 yard sled push 5 plates/4 plates

rest 3 min