06012020

Warm Up: 4 rounds

15 Band pull aparts

10/10 Double KB Rows

150 M Ski

A) Class

B) Snatch to a heavy…

3 rep

2 rep

and 1 rep

C. 2 sets

21-15-9

Double KB Front Squat 53s/35s

Assault Bike Calories

Rest 1:1 between sets

 

05262020

 Class

then do any or all of these three pieces with extra time and energy.

A 3 rounds

15/15 staggered stance KB RDL

15 Russian KB Swings

30 hip extensions

 

B. Shoulder Complex

Every 3 min x 15 min

3 strict press

6 push press

9 push jerks

 

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05202020

Warm up

3 rounds: 200 m run+10 hip ext+15 squats+20 alternating leg v ups

A. Class

B.

2 mile bike

50 burpees

5/3 legless

1 Mile bike

50 burpees

5/3 legless

05192020

Warm up:

8 minutes

Run 400 m

Then w/remaining

:20 reverse plank

:20 hollow hold

8 Cossack squats

8 hanging shrugs

A. Class

B. Weighted glute bridge ups

4 sets of 12 

full 2 min rest between sets

C. 4×400 m run+3/2 muscle ups Read More

05182020

Warm up:

12 minutes

12 banded squats

12 banded glute bridge ups

12 reverse hypers

12 cal bike

A. Class

(Belt/sleeve/shoes to go as heavy as possible on all sets)

B. 3 rounds

20/15 strict hspu(3 sets max)

25 ghd sit-ups

20/15 cal bike

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