Monthly Archives: June 2017

Everyone Jog 200m then basic on class size alt both [a] row and [b] dynamic stretches: [a] Row for 5min. start first min drag at 6/4 then, min 2 increase drag up to 8//6 min 3 decrease drag to 4/2 then, min 4&5 place drag where you feel you catch ur pull the most effortlessly. [b] 3rds: 5 air squats, 5 down dog "scap" push ups, 5 squat jumps - then, alt side lunges to rig for hanging hollow (hands on top o bar!) PVC mobility

10 emom press complex - 1x strict, push, jerk each min until you cant strict then, just push and jerk, until you cant push, then jerk

30 box jumps, 30 snatches (any style - 75/45 - 20 box jumps, 20 snatches 85/55, 10 box jumps, 10 snatches 95/65,

rx + add 10lbs each - scaled minus 10lbs each

4 rds 25 k2e sit ups (on floor) & 10 bridges

jog 200m - 5 down dog push up. inch worm to rig 5 scap hold, 5 air squat - pvd pass thrus

lurong Challenge

row 5 min - change the drag every 30sec from 10,8,6,4,2 -and increase your SR from 16,20,24,28,32 - then, side lunges down to rig - 10sec hanging hollow - broad jump back - then 3rds of 5 air squats 5 push ups - pvc mobility

10 min EMOM - hang power snatch + hang squat snatch - increase weight each min.

12 - 9 - 6 - OH Squat 155/115, BJO, T2B then - 100DUs -9 C&J

4 min (20/10) group tabata - pistol progressions

complete on own: 1. jog 200, 2. bike 10 cal, 3. row 500m at #3 drag & 25SR as Group - RED LINE: coach led dynamic and static stretches

partner chipper for time: 500m row - 80 wb shots, 80 wb situps - 50cal bike, 80 push-ups, 80 vsits 500m row - 80 oh weighted lunges, 80 oh weighted tricep curls - 50 cal bike 80 kb swings 80 goblet squats

stretch / foam roll