Yearly Archives: 2017

bike 10 cal then, 10 air squats, front lunge twist down, alt side lunges back, 5 squat jumps, burpee broad jump down, , 10sec hanging scap, PVC mobility

10min EMOM - deadlift / bbjo ladder 10-1 / 1-10 225/153, 185/133, 155/103, 135/83

partner run sprints - 4 rds of 200m each (rain back-up row 250/200m each)

Happy Birthday Holly Ho! 39 + a few.. 😉
coaches surprise....

row 500m - then 3rds 10 jumping jacks, 10 air squats, then 3rds 5 down dog opush up, 5 squat jumps

10 min emom - C&J - every minute do 1 c&j and add weight

10 min Row Complex - ist 2 minutes SR between 16-18 then increase SR each minute

50-40-30-20-10 Reps for time:
Double-unders
Sit-ups

jog 200: then, 10 static hold air squats, walking lunges down - 10 static hold air squats, side lunges back -10 static hold air squats, burpee broad jump down - 10 static hold air squats - burpee broad jumps back - PVC mobility

bench - close grip 21-15-9 @ 50%

25 burpee plate jump - 300m run - 50 KB swing - 300m run - 25 burpee plate jump

Alex's Ab Series

Before anything - 4 min of run or row or bike: then, 6 static hold air squats, 6 lunges, 6 side lunges, 3 inch worms, 3 downward dog pushups, PVC mobility

12 min snatch - burgenger warm up + 3 snatch balance and 3 squat snatch balance - then hang snatch and snatch or singles - adding weight

21-15-9 - clean, wb, bjo [35-39 - 155/93, 40--44 - 135/73, 45-49 - 115/63, 50+ 95/53]

burpee ladder with group - Ab Series, shoulder mobility