06222020

Warm up: 3 rounds

250 m ski

5 strict pull-ups

200 m run

10 slow-ish push ups

A. Class

B.

40-30-20-10/32-24-16-8

Ski erg cal

20 DB Bench Press 50/35

 

06172020

Warm up: choice

A. Back squat

3 sets of 20 (Light-Med-Med)

B. Class

C. Every 10 min x 30 min

15-12-9

Cal row

burpees over rower

06092020

Warm Up:

3 rounds

10/10 split stance RDL

10/10 split stance goblet squat

:30 goblet squat hold

 

A. 2 rounds

50 cal bike

20/15 Muscle Ups

 

B. 4 Superset

10 Tempo Barbell Rows(controlled up and controlled down with pause at the top)

10 floor db flyes(hold glute bridge)

C. Class

 

06082020

Warm up: Athlete choice

A. Class

B.

50/40-40/32-30/24-20/16-10/8

Ski cal

25 ghd sit-ups

C. Back Squat

4 sets of 10

no breaks during set. Keep the bar moving.

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