Author Archive: Misty

7 rft
7 power snatch 115/75
*Scale to wt. that allows for first 3-4 rds UB or fast singles
14 box jump over

Walk 1 lap

For quality
10-8-6-4-2
Pass thru
Hollow rock
Inch worm
Hip extension

Row or air dyne at conversational pace w/
remaining class time

For time
10-8-6-4-2
Ring muscle up
*Scale to C2B or jumping C2B
10-10-10-10-10
Thruster 95/65

Walk 1 lap

10:00 for quality
50M SC carry R
50M SC carry L
10 ring row
5 pushup @ 5311

Row or air dyne at conversational pace w/
remaining class time

EMOM 5:00
Burgener warm up x 2

40:00 for quality
*Rotate stations every 2:00
**At or just beyond conversational pace on cardio
*Focus on QUALITY reps on gymnastics
Row for cal
HS walk practice
Air dyne for cal
Ground assisted muscleup
or
Box assisted bar muscle up
or
Band assisted C2B
Single unders

EMOM 5:00
:10 in dead btm of squat
:10 samson stretch L
:10 samson stretch R

10 rft
10 alt front rack rev lunge 135/95
*Scale if you cannot do first 4-5 rds UB
30 doubles
Run 100
Rx+ run faster

Walk 1 lap

10:00 for quality
50M WW R AHAP
50M WW L AHAP
10 alt dead bug
:20 quad stretch R
:20 quad stretch L

Row or air dyne at conversational pace w/
remaining class time

Every 1:30 for 15:00 (10)
PJ x 1
60-65-70-75-80-85-85-85-85-85

EMOM 15:00 (5 each)
A – 7 HSPU
Sub ME HSPU in :40 cap or 10 HRPU
B – 7 t2b
Sub knee raises
C – :45 ME BBJO

Walk 1 lap

3 rfq
8 high pull R AHAP
8 high pull L AHAP
:20 supinated hang