09222020

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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