08102020

A. Class

B. Build to a heavy 3 back squats

then do 3 sets of 5 at 80%

C.

1000m bike

50 Russian KB Swings 70/53

1000m bike

40 Russian KB Swings 70/53

1000m Bike

30 Russian KB Swings

1000m Bike

20 Russian KB Swings

1000 m bike

10 Russian KB Swings

08082020

A: class

200 cal ski

10-20-30-40-50

Hang power cleans

100’ hsw or 200’ bear crawl

200 cal bike

B.

9-7-5

Deadlift 275/185

5 Burpee muscle up

Rest 3 min

7-5-3

Deadlift 365/245

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08072020

A. Class

B. 5 sets of 7 ghr+14 hip ext

C. For time

20 box step overs 50/35s

400 m run

20 Thrusters 155/105

400 m run

20 box step overs 50/35s

 

08052020

Warm up/class

then

4-8-12-16

power cleans

12 box jump overs+ 24’ hsw

4 at 275/185

8 at 225/155

12 at 185/125

16 at 135/95

then

10 min assault bike at 80ish%

08042020

Class First

then

20 Min EMOM

even: 12 Double KB Power Cleans 53/35’s(go up in weight if possible)

odd: 16 V-ups

then

20 Min of strength work. Weakness focused. Not Midline or Overhead.