151102: Death by Burpees and Thrusters

Connectivity: In class:

16 rounds for quality:

20 sec Arch hold 10 sec rest 20 sec Hollow hold 10 sec rest

Extra credit:

1) Box Shoulder Stretch, 4X:20/:20off 2) 2X1:00 Chin/toes HS Hold, rest as needed between efforts 3) Alternating EMOM for 10 minutes: On even minutes, starting at 0:00, ME L-hang. On odd minutes, starting at 1:00, ME Free-standning Handstand Hold

WL:

1) Find a 2RM Power Snatch

Strength/Gymnastics:

2A) 4X5 Weighted Pause Ring Dips, 3 sec pause at bottom 2B) Back Squat 5X3 AHAP, start at 85% and work your way up to a 5RM in 5 sets.

Conditioning:

"Death by Burpees and Thrusters"

Complete 1 burpee + 1 thruster, then 2+2, then 3+3, then 4+4, each minute, on the minute, until you are no longer able to complete the allotted number of reps within the minute.

151028: Burpees and Thrusters

Connectivity: Extra credit:

1) 4X:20 Deep Couch Stretch 2) 3X 20 Hip Taps

WL:

Find a 3RM Split Jerk

Strength/Gymnastics:

2A) 5X5 FS@80%+ 2B) 4X20 HSPU (2:00 cap)

Notes: Find a 1RM, with all sets above 80%. If you fail, top back down to 80% and finish. HSPU are in small sets as fast as possible with a 2 minute time-cap per set.

Conditioning:

3) 5 rounds, each for time: 10 Thrusters (95/65) 15 Bar-facing burpees rest 1:00