09252019

Late post but helpful if you are following the program

warm up: 10 rounds

3 pull-ups+6 push ups+9 squats

A.

30/20 strict hspu

75/60 cal bike

30 power cleans 155/105

B.

4 rounds for time

80’ hsw

80’ farmer lunge 50’s/35s

C. Class

 

09242019

Warm up:

12 burpees emom x 4 min

hip circle walking/side to side for about 3-5 minutes off and on.

A. 15-12-9-12-15

hspu

50 dubs

B. Class

C. For time

Row 800 m

30 thrusters 75/55

Rest 3 minutes

30 thrusters 75/55

800 m row

09232019

Warm up: NOSE BREATHING

40/30 cal ski+40/30 cal bike+20 burpees

REST 2 min

REPEAT

A. 10 min emom

5/3 unbroken chest to bar(scale reps or ROM down if need be or, go the other way and bring reps up if you can.)

B. Class

C. 6-12-18

muscle ups

2 min rest between sets(after 6 and after 12. Score is total time)

9.21.19

A. Front Squat

15-10-5

B. 30 snatches 155/105*

*10 bar facing burpees

C. 6 rounds

30/24 cal bike

30 double unders

09172019

warm up: athletes choice

A. 7 mile assault bike for time

B. Class

C. IMBuild