05292019

Warm up: 3x

Hip circle x 1 min

Bear crawl x 1 min

A. 5 rounds

25 dubs

75 single unders

5 clean and jerk 

165/185/205/225/245

115/125/135/145/155

B. Class

C. 

50 ghd sit-ups 

50 push jerks 95/65*

*every drop 15 sdhp 95/65

05252019

Warm up: 

3 sets of 12 synchro burpees

A. 

Teams of 2 M/M and F/F

3×4 minute(no rest in between)

1 athlete Row 600 m

1 athlete Assault bike 1200 m

R1: Max HSW/R2: Legless Rope Climbs/ R3: Synchro wallballs

B. (a version of this will be available for class and scaled teams)

40 synchro chest to bar M/F pair 1

20 synchro squat clean thrusters 135/95 M/F Pair 2

20 synchro squat clean thrusters 135/95 M/F Pair 1

20 synchro squat clean thrusters 185/125 M/F Pair 2

20 synchro squat clean thrusters 185/125 M/F Pair 1

40 synchro chest to bar M/F…

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05242019

warm up: athlete choice

A. Class

B.

5 rounds

10 bench press 205/135

Row 300 m

C. Weakness(not midline)

 

Friday May 24, 2019

Memorial Day: 11 am at both locations

get your kids and friends registered for youth camp!

IM60

Friday Fun Day 25 min AMRAP
200 m R arm Ovhd+L arm Farmer
200 m L arm Ovh+L arm Farmer
50 Cal Assault Bike
50 Synchro Air Squats
50 Double KB Russian Swings
50 Synchro Air Squats
50 Over Your Partner Burpees

53/35’s for KB’s

052219

Warm up: 3 rounds

6 dball to shoulder 100/70

60’ bear hug

10 scap pull-ups

10 scap push ups

 

A. 5 rounds(22 min cap)

3 min EMOM 

4 (power clean + squat clean)

165/115

185/125

205/135

225/155

245/165

EMOM is 15 double unders+single unders the remainder of the minute.

So round 1 is a 3 min emom of 15 dubs each minute and single unders with the rest of each of the three minutes. Then after the 3 minute emom move to the first 4(power clean+squat clean) at 165/115. When finished move back to your jump rope for another 3 minute emom of 15 dubs and single unders. After 3 minu…

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