1.) Ambush
30 minute AMRAP
Run 400m
25 Thrusters 75/55lb
Run 400m
25 Chest to Bar Pull-ups
Run 400m
25 GHD Sit-ups
2.) Mobility Madness
Shoulder Smash, lacrosse ball 3 minutes per side
Barbell Quad Smash, 3 minutes per leg
Thoracic Smash, 3 minutes on roller
Note: this is part of class.
*3.) Power Clean 3-3-3-3-3 from Blocks @ High Hang @ approx 70-75% 1RM
*4.) Strict Press from Split Position 10-10-10 @ approx 50% 1RM Strict Press
*5.) With partner for time:
Row 500m, Row 400m, Row 300m, Row 200m, Row 100m, Row 100m, Row 200m, Row 300m, Row 400m, Row 500m
Note: Switch each row. Reset rower after each set concentrate on fast transition
*6.) 3 rounds
15 Back Extension
10 Reverse Hyper
15 Tripod to Headstand
30 minute AMRAP
Run 400m
25 Thrusters 75/55lb
Run 400m
25 Chest to Bar Pull-ups
Run 400m
25 GHD Sit-ups
2.) Mobility Madness
Shoulder Smash, lacrosse ball 3 minutes per side
Barbell Quad Smash, 3 minutes per leg
Thoracic Smash, 3 minutes on roller
Note: this is part of class.
*3.) Power Clean 3-3-3-3-3 from Blocks @ High Hang @ approx 70-75% 1RM
*4.) Strict Press from Split Position 10-10-10 @ approx 50% 1RM Strict Press
*5.) With partner for time:
Row 500m, Row 400m, Row 300m, Row 200m, Row 100m, Row 100m, Row 200m, Row 300m, Row 400m, Row 500m
Note: Switch each row. Reset rower after each set concentrate on fast transition
*6.) 3 rounds
15 Back Extension
10 Reverse Hyper
15 Tripod to Headstand
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Amanda Zeamer
Work
6X800m run intervals with 2:30 rest. Sled pushes and pulls. 5 rounds in a weighed vest of 10 squats, 10 pull ups, 10 lunges, 10 push ups. 30 min in the pool of laps and treading water (a swimmer I am not but I didn't die)
10
0
Brittany Nohr
2+4 thrusters
Ring rows with feet on box subbed for c2b to save the hands. Mu work, pc@130, dubs work
8
0
james macco
2 + 375 mtrs.
Got quad smashed by Reese. I also created a navigable waterway on the floor with sweat. Was lovely 😊
6
0
Lauren Kalil
2+250m
GOT 6 MUSCLE UPS HELL YES!!! EC PC 105#, SP 55#, back ext. GHDs, tripods
12
4
Marcie Kyllonen
2rds+1 thruster
2:30 airdyne for run/hanging leg raises for c2b/kb swings for ghds
6
0
Pauly VanderKelen
2 rounds + 25 C2B
Thrusters - 25 UB, 25 UB, (15,10) / C2B - (9,8,8) (7,3x6) (10,3x5) / Quad & hamstring mobility with the barbell / *3.) High hang power clean triples (not from blocks) - 95,115,135,145,150,155x2
0
0
Sam Scherwinski
1 + 25 C2B and 400m run
25 Minutes
13
3