7.13.18

3 Partner Team:
8K Row For Time and Max Cal Assault Bike

Athlete #1: Starts on Rower
Athlete #2: Starts on Assault Bike
Athlete #3: 200m Farmers Carry (70/53: Each Hand)

*40 Min Time Cap
*Modify as Needed
*The 200m Farmers Walk controls the Rotation
*Row/Bike/Walk

7.10.18

10mins Pull-up Skillwork
-Hangs building strength
-Beat Swings working towards Kip
-Working on Kipping efficiency
-Butterfly Practice
-DO NOT RIP HANDS IN PRACTICE

4 Rounds For Time:
10 Right arm DB Hang Squat Snatch (50/35) (Can use Power Snatch as Mod)
10 Pullups
10 Left Arm DB Hang Squat Snatch
10 Pullups

*18min Time Cap
*Modify as needed
*DO NOT DROP THE DB FROM ABOVE YOUR ANKLE, IF IT IS TOO HEAVY PLEASE MODIFY

7.9.18

Great Work finishing off our strength cycle!!!! We had tons of PBRs on 3 different lifts and also on our “FGB” retest!!!

Hats off to everyone that made this cycle worth it!

We will be shifting gears into skill development and GPP before getting back into an Olympic/Power focus!!

Q&A for our Nutritional Challenge that we will begin next week this Wednesday before classes and Thursday before Open gym. If one of these times do not work catch Craig or Cara between classes.

12mins of Double Under Practice
-Work on Position
-Work on keeping consistent high jumps and coordination/timing
-If you have Double-unders go for 2 Max unbroken sets (Cap each set at 200)

For Time:

30 KB Swings (70/53)
10 T2B
50 DU
20 Kb Swings
20 T2B
50 DU
10 KB swings
30 T2B
50 DU

*15min Time Cap
*Modify as Needed