Warm up: accumulate 400’ of mix and match(any style) sled drags
A. Box Squat to a heavy single. Then do 12 more at 80-85%
B. Class
C. 4 sets of
10 ghr
20 banded heel elevated air squats
10 weighted step back lunges 4” deficit
09092020
A. Class
B. 8 sets (1 Set every 4 Minutes)
Odd Sets:
500m row
3/2 pegboard
Even Sets:
500m row
25 GHD sit ups
C. Push press
5-5-4-4-3-3
09022020
Class
+
100 ghd sit ups*
*every two minutes including the start 15/12 cal bike
rest six minutes
75 wallballs 30/20*
* Every two minutes including the start 15/20 Cal bike
08312020
A. Class
B. Snatch Balance(no dip) to a heavy 3
C. Chinese Snatch Pull+Below the knee Hang Snatch+Snatch
build to a good looking heavy
D. Bottom up Front squat (start lift from the bottom)
4 sets of 3.
08292020
Class:
75 hspu*
Every break 2 rounds
12 ring rows or 1 rope climb
2 power snatch 115/75
60 deficit hspu*
Every break 2 rounds
3 bar muscle ups
50 double unders
Extra work:
50/40-40/32-30/24-20/16-10/8
Assault bike cals
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