Author Archive: Misty

Every 2:00 for 10:00 (5)
PPx3
Build

6 rft
20 wall ball
40 double unders

3 rfq
:20 supinated hang
8 GHD
8 weighted bar dip AHAP

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

EMOM 10:00 for quality
A – SJ x 3 empty BB or lighter
B – 1 hip CAR R/L
HIP CAR

Every 4:00 for 20:00 (5)
Row or bike 1:30 for cal

Walk 1 lap

4 rfq
:30 side plank L
:30 side plank R
:30 in dead btm of squat
100M FW

Start at 50% and take 20:00 to
build to todays 1RM clean

10 rft
3 snatch 135/95
*Scale to 75% of 1RM
3 ring muscle up
*Scale to 6 C2B or 6 jumping C2B
Run 100M
*15:00 cap

10:00 row or bike at conversational pace

15:00 for quality
2 squats @ 5551
Burgener warm up
Side shuffle length of mats
10 alt groiners
3 ground assisted muscle up
or
3 box assisted bar muscle up
or
3 band assisted kipping pullup

5:00 HS walk practice

1 mile time trial

8:00 tabata single unders at conv. pace

1:00 rig ham stretch L/R
1:00 couch stretch L/R
1:00 butterfly stretch

Start at 50% and take 20:00 to
build to todays 1RM squat

AMRAP 9:00
3 thruster 135/95
*Scale to wt that allows 1st 3 rds UB
6 t2b
9 bar facing burpee

Walk 1 lap

3 rfq
50M WW R
50M WW L
10 ring row