180827 Warm-up 6 Rounds Tabata Air Squat 4 Rounds Tabata Push Press PVC 2 Rounds 5 High AP Jumps 5 Thrusters w/ BB Thruster (3 3 3 ) work up to 3 @ 90% thruster from the rack Bergeron Beep Test (AMRAP – Rounds and Reps) EMOM until failure 7 Thrusters (75/55 lb) 7 Pull-Ups… Read more
180823 Warm-up 3 Rounds 200 M Run 12 Walking Lunge to Ham Stretch 50 Single Unders *stretch after class! Metcon (Time) Mini Triathlon-ish 2k Row 1 Mile Row 300 Double Unders this is just like our other monostructural pieces but instead of intervals today is three different movements.
180822 Warm-up Plate Jumps 3 x :30 Tall Box Jumps (onto plates if necessary) (land with straight legs) Line Drills Movement Standards Demo Movement Practice K2E are really hard if you do them FOR REAL. And jumping pull ups also get pretty tough. Do this as written don’t make it harder. The RX is what… Read more
180821 Warm-up 3 Rounds Row 10/8 Calories (increase pace with each set) 6 Single arm KB Press/arm 12 AKBs Push Press (6 6 6 ) 75, 80, 85% superset with weighted strict pull ups increase weight on pull ups if possible, scale to most difficult strict movement possible. Weighted Pull-ups (4 4 4 ) Metcon… Read more