Saturday, January 13, 2018

S&S 32kg to 40kg (2ii)

Warm-up:
40kg GSQ, hip bridge, 16kg halo, & BW pull-up x 5,3,2.
(10 minutes)

Swing x 3 Days: Rest 16 breaths on days 1 & 2.
1. (24kg x 15L&R x 5 + 32kg x 15L&R. RPE 6.3)
2. (32kg x 10L&R x 5 + 40kg x 10L&R. RPE 6.3)
3. (10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R:
32kg,40kg,40kg,32kg,32kg: Rest 5 breaths. RPE 6.4)
Time 6:10.

Rest 1 minute.

TGU x 3 Days: Rest 20 breaths on days 1 & 2.
1. (24kg x 3L,3R,4L,4R,3L,3R. RPE 6.3)
2. (32kg x 2L,2R,3L,3R,2L,2R. RPE 6.3)
3. (1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R:
32kg,40kg,40kg,32kg,32kg: Rest 9 breaths. RPE 6.3)
Time 10:50.

Finisher & Cool-down:
48kg+40kg farmer walk. (30sec/30sec)
90/90 stretch and QL straddle. (3 minutes)
OS-Big 5. (5 minutes)

Saturday, January 6, 2018

S&S 32kg to 40kg (2hh)

Warm-up:
40kg GSQ, hip bridge, 16kg halo, & BW pull-up x 5,3,2.
(10 minutes)

Swing x 3 Days: Rest 16 breaths on days 1 & 2.
1. (24kg x 15L&R x 5 + 32kg x 15L&R. RPE 6.3)
2. (32kg x 10L&R x 5 + 40kg x 10L&R. RPE 6.3)
3. (10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R:
32kg,40kg,40kg,32kg,32kg: Rest 5 breaths. RPE 6.4)
Time 6:30.

Rest 1 minute.

TGU x 3 Days: Rest 20 breaths on days 1 & 2.
1. (24kg x 3L,3R,4L,4R,3L,3R. RPE 6.3)
2. (32kg x 2L,2R,3L,3R,2L,2R. RPE 6.4)
3. (1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R:
32kg,40kg,40kg,32kg,32kg: Rest 9 breaths. RPE 6.3)
Time 11:15.

Finisher & Cool-down:
48kg+40kg farmer walk. (30sec/30sec)
90/90 stretch and QL straddle. (3 minutes)
OS-Big 5. (5 minutes)

Saturday, December 30, 2017

S&S 32kg to 40kg (2gg)

Warm-up:
40kg GSQ, hip bridge, 16kg halo, & BW pull-up x 5,3,2.
(10 minutes)

Swing x 3 Days: Rest 16 breaths on days 1 & 2.
1. (24kg x 15L&R x 5 + 32kg x 15L&R. RPE 6.3)
2. (32kg x 10L&R x 5 + 40kg x 10L&R. RPE 6.3)
3. (10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R:
32kg,40kg,40kg,32kg,32kg: Rest 5 breaths. RPE 6.4)
Time 6:45.

Rest 1 minute.

TGU x 3 Days: Rest 20 breaths on days 1 & 2.
1. (24kg x 3L,3R,4L,4R,3L,3R. RPE 6.3)
2. (32kg x 2L,2R,3L,3R,2L,2R. RPE 6.4)
3. (1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R:
32kg,40kg,40kg,32kg,32kg: Rest 9 breaths. RPE 6.3)
Time 12:30.

Finisher & Cool-down:
48kg+40kg farmer walk. (30sec/30sec)
90/90 stretch and QL straddle. (3 minutes)
OS-Big 5. (5 minutes)

Saturday, December 23, 2017

S&S 32kg to 40kg (2ff)

Warm-up:
40kg GSQ, hip bridge, 16kg halo, & BW pull-up x 5,3,2.
(10 minutes)

Swing x 3 Days: Rest 16 breaths on days 1 & 2.
1. (24kg x 15L&R x 5 + 32kg x 15L&R. RPE 6.4)
2. (32kg x 10L&R x 5 + 40kg x 10L&R. RPE 6.3)
3. (10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R:
32kg,40kg,40kg,32kg,32kg: Rest 5 breaths. RPE 6.4)
Time 6:50.

Rest 1 minute.

TGU x 3 Days: Rest 20 breaths on days 1 & 2.
1. (24kg x 3L,3R,4L,4R,3L,3R. RPE 6.4)
2. (32kg x 2L,2R,3L,3R,2L,2R. RPE 6.4)
3. (1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R:
32kg,40kg,40kg,32kg,32kg: Rest 9 breaths. RPE 6.3)
Time 12:20.

Finisher & Cool-down:
48kg+40kg farmer walk. (30sec/30sec)
90/90 stretch and QL straddle. (3 minutes)
OS-Big 5. (5 minutes)

Saturday, December 16, 2017

S&S 32kg to 40kg (2ee)

Warm-up:
40kg GSQ, hip bridge, 16kg halo, & BW pull-up x 5,3,2.
(10 minutes)

Swing x 3 Days: Rest 16 breaths on days 1 & 2.
1. (24kg x 15L&R x 5 + 32kg x 15L&R. RPE 6.4)
2. (32kg x 10L&R x 5 + 40kg x 10L&R. RPE 6.4)
3. (10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R:
32kg,40kg,40kg,32kg,32kg: Rest 5 breaths. RPE 6.5)
Time 6:30.

Rest 1 minute.

TGU x 3 Days: Rest 20 breaths on days 1 & 2.
1. (24kg x 3L,3R,4L,4R,3L,3R. RPE 6.4)
2. (32kg x 2L,2R,3L,3R,2L,2R. RPE 6.4)
3. (1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R:
32kg,40kg,40kg,32kg,32kg: Rest 9 breaths. RPE 6.4)
Time 11:05.

Finisher & Cool-down:
48kg+40kg farmer walk. (30sec/30sec)
90/90 stretch and QL straddle. (3 minutes)
OS-Big 5. (5 minutes)

Saturday, December 9, 2017

S&S 32kg to 40kg (2dd)

Warm-up:
40kg GSQ, hip bridge, 16kg halo, & BW pull-up x 5,3,2.
(10 minutes)

Swing x 3 Days: Rest 16 breaths on days 1 & 2.
1. (24kg x 15L&R x 5 + 32kg x 15L&R. RPE 6.4)
2. (32kg x 10L&R x 5 + 40kg x 10L&R. RPE 6.4)
3. (10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R:
32kg,40kg,40kg,32kg,32kg: Rest 5 breaths. RPE 6.6)
Time 6:30.

Rest 1 minute.

TGU x 3 Days: Rest 20 breaths on days 1 & 2.
1. (24kg x 3L,3R,4L,4R,3L,3R. RPE 6.4)
2. (32kg x 2L,2R,3L,3R,2L,2R. RPE 6.5)
3. (1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R:
32kg,40kg,40kg,32kg,32kg: Rest 9 breaths. RPE 6.5)
Time 10:50.

Finisher & Cool-down:
48kg+40kg farmer walk. (30sec/30sec)
90/90 stretch and QL straddle. (3 minutes)
OS-Big 5. (5 minutes)

Saturday, December 2, 2017

S&S 32kg to 40kg (2cc)

Warm-up:
40kg GSQ, hip bridge, 16kg halo, & BW pull-up x 5,3,2.
(10 minutes)

Swing x 3 Days: Rest 16 breaths on days 1 & 2.
1. (24kg x 15L&R x 5 + 32kg x 15L&R. RPE 6.4)
2. (32kg x 10L&R x 5 + 40kg x 10L&R. RPE 6.5)
3. (10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R:
32kg,40kg,40kg,32kg,32kg: Rest 5 breaths. RPE 6.6)
Time 6:40.

Rest 1 minute.

TGU x 3 Days: Rest 20 breaths on days 1 & 2.
1. (24kg x 3L,3R,4L,4R,3L,3R. RPE 6.4)
2. (32kg x 2L,2R,3L,3R,2L,2R. RPE 6.5)
3. (1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R:
32kg,40kg,40kg,32kg,32kg: Rest 9 breaths. RPE 6.5)
Time 10:45.

Finisher & Cool-down:
48kg+40kg farmer walk. (30sec/30sec)
90/90 stretch and QL straddle. (3 minutes)
OS-Big 5. (5 minutes)

Saturday, November 25, 2017

S&S 32kg to 40kg (2bb)

Warm-up:
40kg GSQ, hip bridge, 16kg halo, & BW pull-up x 5,3,2.
(10 minutes)

Swing x 3 Days:
1. (24kg x 15L+15R x 6: Rest 16 breaths. RPE 6.1)
2. (32kg x 10L+10R x 6: Rest 16 breaths. RPE 6.1)
3. (10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R:
32kg,40kg,40kg,32kg,32kg: Rest 6 breaths. RPE 6.4)
Time 7:05.

Rest 1 minute.

TGU x 3 Days:
1. (24kg x 3L,3R,3L,3R,3L,3R: Rest 20 breaths. RPE 6.1)
2. (32kg x 2L,2R,2L,2R,2L,2R: Rest 20 breaths. RPE 6.1)
3. (1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R:
32kg,40kg,40kg,32kg,32kg: Rest 10 breaths. RPE 6.2)
Time 13:10.

Finisher & Cool-down:
48kg+40kg farmer walk. (1 minute)
90/90 stretch and QL straddle. (3 minutes)
OS-Big 5. (5 minutes)

Saturday, November 18, 2017

S&S 32kg to 40kg (2aa)

Warm-up:
40kg GSQ, hip bridge, 16kg halo, & BW pull-up x 5,3,2.
(10 minutes)

Swing x 3 Days:
1. (24kg x 15L+15R x 6: Rest 16 breaths. RPE 6.1)
2. (32kg x 10L+10R x 6: Rest 16 breaths. RPE 6.1)
3. (10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R:
32kg,40kg,40kg,32kg,32kg: Rest 6 breaths. RPE 6.3)
Time 7:20.

Rest 1 minute.

TGU x 3 Days:
1. (24kg x 3L,3R,3L,3R,3L,3R: Rest 20 breaths. RPE 6.1)
2. (32kg x 2L,2R,2L,2R,2L,2R: Rest 20 breaths. RPE 6.1)
3. (1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R:
32kg,40kg,40kg,32kg,32kg: Rest 10 breaths. RPE 6.3)
Time 11:45.

Finisher & Cool-down:
48kg+40kg farmer walk. (1 minute)
90/90 stretch and QL straddle. (3 minutes)
OS-Big 5. (5 minutes)

Saturday, November 11, 2017

S&S 32kg to 40kg (2z)

Warm-up:
40kg GSQ, hip bridge, 16kg halo, & BW pull-up x 5,3,2.
(10 minutes)

Swing x 3 Days:
1. (24kg x 15L+15R x 6: Rest 16 breaths. RPE 6.1)
2. (32kg x 10L+10R x 6: Rest 16 breaths. RPE 6.1)

3. (10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R:
32kg,40kg,40kg,32kg,32kg: Rest 6 breaths. RPE 6.3)
Time 7:40.

Rest 1 minute.

TGU x 3 Days:
1. (24kg x 3L,3R,3L,3R,3L,3R: Rest 20 breaths. RPE 6.1)
2. (32kg x 2L,2R,2L,2R,2L,2R: Rest 20 breaths. RPE 6.1)

3. (1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R:
32kg,40kg,40kg,32kg,32kg: Rest 10 breaths. RPE 6.3)
Time 12:50.

Cool-down:
48kg+40kg farmer walk.(1 minute)
90/90 stretch and QL straddle. (2 minutes)
OS-Big 5. (4 minutes)

Saturday, November 4, 2017

S&S 32kg to 40kg (2y)

Warm-up: 40kg GSQ, bridge, 16kg halo, & BW pull-up x 5,3,2.

Swing x 3 Days.
1. (24kg x 15L+15R x 6: Rest 16 breaths. RPE 6.2)
2. (32kg x 10L+10R x 6: Rest 16 breaths. RPE 6.1)

3. (10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R:
32kg,40kg,40kg,32kg,32kg: Rest 6 breaths. RPE 6.3)
Time 7:45.

Rest 1 minute.

TGU x 3 Days.
1. (24kg x 3L,3R,3L,3R,3L,3R: Rest 20 breaths. RPE 6.1)
2. (32kg x 2L,2R,2L,2R,2L,2R: Rest 20 breaths. RPE 6.1)

3. (1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R:
32kg,40kg,40kg,32kg,32kg: Rest 10 breaths. RPE 6.3)
Time 12:40.

Cool-down: OS-Big 5.

Later: 90/90 stretch and QL straddle.

Saturday, October 28, 2017

S&S 32kg to 40kg (2x)

Warm-up: 40kg GSQ, bridge, 16kg halo, & BW pull-up x 5,3,2.

Swing x 3 Days.
1. (24kg x 15L+15R x 6: Rest 16 breaths. RPE 6.2)
2. (32kg x 10L+10R x 6: Rest 16 breaths. RPE 6.1)

3. (10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R:
32kg,40kg,40kg,32kg,32kg: Rest 6 breaths. RPE 6.4)
Time 8:05.

Rest 1 minute.

TGU x 3 Days.
1. (24kg x 3L,3R,3L,3R,3L,3R: Rest 20 breaths. RPE 6.1)
2. (32kg x 2L,2R,2L,2R,2L,2R: Rest 20 breaths. RPE 6.2)

3. (1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R:
32kg,40kg,40kg,32kg,32kg: Rest 10 breaths. RPE 6.3)
Time 14:15.

Cool-down: OS-Big 5.

Later: 90/90 stretch and QL straddle

Saturday, October 21, 2017

S&S 32kg to 40kg (2w)

Warm-up: 40kg GSQ, bridge, 16kg halo, & BW pull-up x 5,3,2.

Swing x 3 Days.
1. (24kg x 15L+15R x 6: Rest 16 breaths. RPE 6.2)
2. (32kg x 10L+10R x 6: Rest 16 breaths. RPE 6.1)

3. (10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R:
32kg,40kg,40kg,32kg,32kg: Rest 6 breaths. RPE 6.4)
Time 7:55.

Rest 1 minute.

TGU x 3 Days.
1. (24kg x 3L,3R,3L,3R,3L,3R: Rest 20 breaths. RPE 6.2)
2. (32kg x 2L,2R,2L,2R,2L,2R: Rest 20 breaths. RPE 6.2)

3. (1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R:
32kg,40kg,40kg,32kg,32kg: Rest 10 breaths. RPE 6.3)
Time 13:55.

Cool-down: OS-Big 5.

Later: 90/90 stretch and QL straddle.

Saturday, October 14, 2017

S&S 32kg to 40kg (2v)

Warm-up: 40kg GSQ, bridge, 16kg halo, & BW pull-up x 5,3,2.

Swing x 3 Days.
1. (24kg x 15L+15R x 6: Rest 16 breaths. RPE 6.2)
2. (32kg x 10L+10R x 6: Rest 16 breaths. RPE 6.2)

3. (10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R:
32kg,40kg,40kg,32kg,32kg: Rest 6 breaths. RPE 6.5)
Time 7:55.

Rest 1 minute.

TGU x 3 Days.
1. (24kg x 3L,3R,3L,3R,3L,3R: Rest 20 breaths. RPE 6.2)
2. (32kg x 2L,2R,2L,2R,2L,2R: Rest 20 breaths. RPE 6.2)

3. (1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R:
32kg,40kg,40kg,32kg,32kg: Rest 10 breaths. RPE 6.4)
Time 14:10.

Cool-down: OS-Big 5.

Later: 90/90 stretch and QL straddle.