BP

Friday, 06.24.22

A. For time

20 wall walks

35 hang power cleans 135/93

50 wall balls (heavy if applicable)

*time cap 12 min

B1. Db Semi sup Bench x 10

B2. Barbell bent over row x 10

B3. Weighted plank or LSit hold

B4. 100m shuttle weighted run

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Post class:

A. Snatch grip Deadlift: heavy triple

B. Strict hspu – 5 min work

C. Bike 10-12 min. :30/:30

Tuesday, 06.21.22


A1. Power Clean to 3RM

A2. Seated box jumps x 2-3

A3. Fwd triple bounding

*18 min of work – target

B. Conditioning:
3 sets
25 ghd sit-ups / weighted sit-ups
25 push-ups
25/20 cal row

Rest 2 min between

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Post class:

Running

200m hard

100m easy

1 min rest

X 10

BECOMPLETE

  1. Reverse hyper 3 x 30
  2. Single leg wall sit hold x :20-:30 x 5 sets each side
  3. TabatA HS hold x 6-8
  4. Db rear flys 4 x 12-15
  5. Seated weighted calf raises 3 x 20
  6. Banded single leg hamstring curls 3 x 20 each side
  7. 5-7 min thoracic mobility
  8. Crossover symmetry

Friday, 06.17.22

This evening schedule

There will NOT be a 5:30p class today.

4:15 ONLY. Folks are welcome to come to come 2-4 for open gym as well

A. Overhead squat 5RM

Or

Front Squat 5RM

B. “Helen”

3 rds

400m run

21 kb swings 53/35

12 pull-ups

Wed, 06.15.22

Addie girl with a 13th Place finish @Atlas Games

A. EMOM x 25

Min 1: 50-75’ Sled Push

Min 2: :30 of Wall Walks Tng style

Min 3: 12-15 t2b

Min 4: :30 thrusters ahap that can hold onto for :30

Min 5: 100m shuttle farmers carry

B1. DB Bench Press (semi sup grip) x 8-10 reps

B2. 20 banded scap squeeze

B3. Banded side step x 30’ each side

* superset til end of class