052119

warm up: athlete choice

A.

21-15-9

strict hspu*

ghd sit-up

then

9–5-21

ring dip

ghd sit-up

*ladies do first 1/3 of all hspu as strict

B. Class

C. 4 rounds

Run 200 m

rest :30

Run 400 m

rest :30

Run 200 m

rest 2 min

If row is subbed for run then 200=250 and 400=500

052019

warm up:

6-8 min Assault bike

A. 5 rounds(20 min cap)

500 m row

5 Full Snatch+Overhead squat*

135/95, 155/105, 165/115, 185/125, 205/135

*1 rep equals 1 full snatch+1 ovhd Squat

B. 5 sets

:90 AMRAP/:90 rest

15 burpees

9 toes to rings

Max mu

C. Class

 

051719

Warm Up;

1 min Fast bike/2 min chill x 4. Should be at least a 7 mph difference between the two speeds.

A.

200 m sled push 4×45’s

then 12-9-6

Deadlift 345/225

Bar facing Burpee

Then

Run 800m

If done with a partner use two barbells and synchro all the 12-9-6 reps. Also add 2 additional 45lb plates to the sled and share as desired. Both partners run.

B. Class

C.

50 Ghd situps

50 kb push press 53/35’s*

*Every Drop 10 Box Jumps 24/20

 

051519

warm up: row 2500 m

A.

2 rounds

(goal is to MATCH first and second round scores)

10 min AMRAP 

40’ oh carry 53’s/35’s

10 Russian swings 53’s/35’s

10 deadlifts 53’s/35’s

Rest 4 min

10 min AMRAP 

40’ hsw

20 v ups

20/15 cal bike

Rest 4 min

B. 8 min clock(do this after part A)*

Power clean + 5 front squats 185/125

power clean + 4 front squats 205/135

power clean + 3 front squats 225/155

power clean + 2 front squats 245/165

power clean + 1 front squat 275/185

Max Ring MU with remaini…

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051419

warm up:

10 BFB emom x 10 min

A. Snatch lift off+Snatch+ovhd squat to max(take your time and really build up here)

then 4 more at 80%

B. 24 heavy dumbbell snatches for quality. Switch every 2.

C. IM60

D. Weakness or accessory.