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.

Saturday, October 7, 2017

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

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 7:45.

Rest 1 minute.

TGU x 3 Days.
1. (24kg x 3L,3R,3L,3R,3L,3R: Rest 20 breaths. RPE 6.3)
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 13:40.

Cool-down: OS-Big 5.

Later: 90/90 stretch and QL straddle.

Saturday, September 30, 2017

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

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 6.3)
2. (32kg x 10L+10R x 6: Rest 16 breaths. RPE 6.3)

3. (10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R:
32kg,40kg,40kg,32kg,32kg: Rest 7 breaths. RPE 6.4)
Time 8:25.

Rest 1 minute.

TGU x 3 Days.
1. (24kg x 3L,3R,3L,3R,3L,3R: Rest 20 breaths. RPE 6.3)
2. (32kg x 2L,2R,2L,2R,2L,2R: Rest 20 breaths. RPE 6.3)

3. (1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R:
32kg,40kg,40kg,32kg,32kg: Rest 11 breaths. RPE 6.3)
Time 14:55.

Cool-down: OS-Big 5.

Later: 90/90 stretch and QL straddle.

Saturday, September 23, 2017

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

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 6.3)
2. (32kg x 10L+10R x 6: Rest 16 breaths. RPE 6.3)

3. (10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R:
32kg,40kg,40kg,32kg,32kg: Rest 7 breaths. RPE 6.4)
Time 8:20.

Rest 1 minute.

TGU x 3 Days.
1. (24kg x 3L,3R,3L,3R,3L,3R: Rest 20 breaths. RPE 6.3)
2. (32kg x 2L,2R,2L,2R,2L,2R: Rest 20 breaths. RPE 6.3)

3. (1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R:
32kg,40kg,40kg,32kg,32kg: Rest 11 breaths. RPE 6.3)
Time 15:10.

Cool-down: OS-Big 5.

Later: 90/90 stretch and QL straddle.

Saturday, September 16, 2017

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

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 6.3)
2. (32kg x 10L+10R x 6: Rest 16 breaths. RPE 6.3)

3. (10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R:
32,40,40,32,32: Rest 7 breaths. RPE 6.4)
Time 7:45.

Rest 1 minute.

TGU x 3 Days.
1. (24kg x 3L,3R,3L,3R,3L,3R: Rest 20 breaths. RPE 6.3)
2. (32kg x 2L,2R,2L,2R,2L,2R: Rest 20 breaths. RPE 6.3)

3. (1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R:
32,40,40,32,32: Rest 11 breaths. RPE 6.4)
Time 14:40.

Cool-down: OS-Big 5.

Later: 90/90 stretch and QL straddle.

Saturday, September 9, 2017

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

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

Swing.
(Tu. 24kg x 15L+15R x 6: Rest 16 breaths. RPE 6.3)
(Th. 32kg x 10L+10R x 6: Rest 16 breaths. RPE 6.3)

(Sa. 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R:
32,40,40,32,32: Rest 7 breaths. RPE 6.4)
Time 7:40.

Rest 1 minute.

TGU.
(Tu. 24kg x 3L,3R,3L,3R,3L,3R: Rest 20 breaths. RPE 6.3)
(Th. 32kg x 2L,2R,2L,2R,2L,2R: Rest 20 breaths. RPE 6.3)

(Sa. 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R:
32,40,40,32,32: Rest 11 breaths. RPE 6.4)
Time 14:10.

Cool-down: OS-Big 5.

Later: 90/90 stretch and QL straddle.

Saturday, September 2, 2017

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

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

Swing.
(Tue. 24kg x 15L+15R x 6: Rest 16 breaths. RPE 6.4)
(Thu. off)

(Sat. 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R:
32,40,40,32,32: Rest 7 breaths. RPE 6.4)
Time 7:50.

Rest 1 minute.

TGU.
(Tue. 24kg x 3L,3R,3L,3R,3L,3R: Rest 20 breaths. RPE 6.4)
(Thu. off)

(Sat. 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R:
32,40,40,32,32: Rest 11 breaths. RPE 6.4)
Time 15:20.

Cool-down: OS-Big 5.

Later: 90/90 stretch and QL straddle.

Saturday, August 26, 2017

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

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

Swing.
(Tue. 24kg x 15L+15R x 6: Rest 16 breaths. RPE 6.4)
(Thu. 32kg x 10L+10R x 6: Rest 16 breaths. RPE 6.4)

(Sat. 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R:
32,40,40,32,32: Rest 7 breaths. RPE 6.5)
Time 7:40.

Rest 1 minute.

TGU.
(Tue. 24kg x 3L,3R,3L,3R,3L,3R: Rest 20 breaths. RPE 6.4)
(Thu. 32kg x 2L,2R,2L,2R,2L,2R: Rest 20 breaths. RPE 6.4)

(Sat. 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R:
32,40,40,32,32: Rest 11 breaths. RPE 6.4)
Time 14:45.

Cool-down: OS-Big 5.

Later: 90/90 stretch and QL straddle.

Saturday, August 19, 2017

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

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

Swing.
(Tue. 24kg x 15L+15R x 6: Rest 16 breaths. RPE 6.4)
(Thu. 32kg x 10L+10R x 6: Rest 16 breaths. RPE 6.4)

(Sat. 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R:
32,40,40,32,32: Rest 7 breaths. RPE 6.5)
Time 8:00.

Rest 1 minute.

TGU.
(Tue. 24kg x 3L,3R,3L,3R,3L,3R: Rest 20 breaths. RPE 6.4)
(Thu. 32kg x 2L,2R,2L,2R,2L,2R: Rest 20 breaths. RPE 6.4)

(Sat. 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R:
32,40,40,32,32: Rest 11 breaths. RPE 6.5)
Time 15:20.

Cool-down: OS-Big 5.

Later: 90/90 stretch and QL straddle.

Saturday, August 12, 2017

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

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

Swing.
(Tue. 24kg x 15L+15R x 6: Rest 16 breaths. RPE 6.4)
(Thu. 32kg x 10L+10R x 6: Rest 16 breaths. RPE 6.4)

(Sat. 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R:
32,40,40,32,32: Rest 7 breaths. RPE 6.6)
Time 7:35.

Rest 1 minute.

TGU.
(Tue. 24kg x 3L,3R,3L,3R,3L,3R: Rest 20 breaths. RPE 6.4)
(Thu. 32kg x 2L,2R,2L,2R,2L,2R: Rest 20 breaths. RPE 6.4)

(Sat. 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R:
32,40,40,32,32: Rest 11 breaths. RPE 6.5)
Time 13:45.

Cool-down: OS-Big 5.

Later: 90/90 stretch and QL straddle.

Saturday, August 5, 2017

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

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

Swing.
(Tue. 24kg x 15L+15R x 6: Rest 16 breaths. RPE 6.5)
(Thu. 32kg x 10L+10R x 6: Rest 16 breaths. RPE 6.4)

(Sat. 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R:
32,40,40,32,32: Rest 8 breaths. RPE 6.4)
Time 8:20.

Rest 1 minute.

TGU.
(Tue. 24kg x 3L,3R,3L,3R,3L,3R: Rest 20 breaths. RPE 6.4)
(Thu. 32kg x 2L,2R,2L,2R,2L,2R: Rest 20 breaths. RPE 6.4)

(Sat. 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R:
32,40,40,32,32: Rest 12 breaths. RPE 6.4)
Time 15:15.

Cool-down: OS-Big 5.

Later: 90/90 stretch and QL straddle.

Saturday, July 29, 2017

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

Warm-up: 40kg GSQ, bridge, 16kg halo, & BW pull-up x 4,3,2.

Swing.
(Tue. 24kg x 15L+15R x 6: Rest 16 breaths. RPE 6.5)
(Thu. 32kg x 10L+10R x 6: Rest 16 breaths. RPE 6.5)

(Sat. 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R:
32,40,40,32,32: Rest 8 breaths. RPE 6.4)
Time 8:25.

Rest 1 minute.

TGU.
(Tue. 24kg x 3L,3R,3L,3R,3L,3R: Rest 20 breaths. RPE 6.4)
(Thu. 32kg x 2L,2R,2L,2R,2L,2R: Rest 20 breaths. RPE 6.5)

(Sat. 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R:
32,40,40,32,32: Rest 12 breaths. RPE 6.4)
Time 16:20.

Cool-down: OS-Big 5.

Later: 90/90 stretch and QL straddle.

Saturday, July 22, 2017

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

Warm-up: 40kg GSQ, bridge, 16kg halo, & BW pull-up x 4,3,2.

Swing.
(Tue. 24kg x 15L+15R x 6: Rest 16 breaths. RPE 6.5)
(Thu. 32kg x 10L+10R x 6: Rest 16 breaths. RPE 6.6)

(Sat. 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R:
32,40,40,32,32: Rest 8 breaths. RPE 6.5)
Time 8:05.

Rest 1 minute.

TGU.
(Tue. 24kg x 3L,3R,3L,3R,3L,3R: Rest 20 breaths. RPE 6.4)
(Thu. 32kg x 2L,2R,2L,2R,2L,2R: Rest 20 breaths. RPE 6.5)

(Sat. 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R:
32,40,40,32,32: Rest 12 breaths. RPE 6.5)
Time 14:30.

Cool-down: OS-Big 5.

Later: 90/90 stretch and QL straddle.

Saturday, July 15, 2017

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

Warm-up: 40kg GSQ, bridge, 16kg halo, & BW pull-up x 4,3,2.

Swing x 10 x 10.
(10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R):
(Tue. 32,40,40,32,32: Rest 10 breaths. RPE 6.3)
(Thu. 32,40,40,32,32: Rest 10 breaths. RPE 6.3)

(Sat. 32,40,40,32,32: Rest 8 breaths. RPE 6.5)
Time 8:30.

Rest 1 minute.

TGU x 1 x 10.
(1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R):
(Tue. 32,40,40,32,32: Rest 14 breaths. RPE 6.3)
(Thu. 32,40,40,32,32: Rest 14 breaths. RPE 6.3)

(Sat. 32,40,40,32,32: Rest 12 breaths. RPE 6.4)
Time 17:40.

Cool-down: OS-Big 5.

Later: 90/90 stretch and QL straddle.

Saturday, July 8, 2017

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

Fire-up: 40kg GSQ, bridge, 16kg halo, & BW pull-up x 4,3,2.

Wind-Swing x 10 x 10.
(10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R):
(Tue. 32,40,40,32,32: Rest 10 breaths. RPE 6.4)
(Thu. 32,40,40,32,32: Rest 10 breaths. RPE 6.3)

(Sat. 32,40,40,32,32: Rest 8 breaths. RPE 6.6)
Time 8:40.

Rest 1 minute.

Earth-TGU x 1 x 10.
(1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R):
(Tue. 32,40,40,32,32: Rest 14 breaths. RPE 6.4)
(Thu. 32,40,40,32,32: Rest 14 breaths. RPE 6.3)

(Sat. 32,40,40,32,32: Rest 12 breaths. RPE 6.4)
Time 17:20.

Water-down: OS-Big 5.

Later: 90/90 stretch and QL straddle.

Saturday, July 1, 2017

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

Warm-up: GSQ, bridge, halo, & pull-up x 3,2,1.

Swing x 10 x 10.
(10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R):
(Tue. 32,40,40,32,32: Rest 10 breaths. RPE 6.4)
(Thu. 32,40,40,32,32: Rest 10 breaths. RPE 6.3)

(Sat. 32,40,40,32,32: Rest 8 breaths. RPE 6.7)
Time 8:30.

Rest 1 minute.

TGU x 1 x 10.
(1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R):
(Tue. 32,40,40,32,32: Rest 14 breaths. RPE 6.4)
(Thu. 32,40,40,32,32: Rest 14 breaths. RPE 6.3)

(Sat. 32,40,40,32,32: Rest 12 breaths. RPE 6.5)
Time 16:05.

Cool down: OS-Big 5.

Later: 90/90 stretch and QL straddle.

Saturday, June 24, 2017

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

Warm-up: GSQ, bridge, halo, & pull-up x 3,2,1.

Swing x 10 x 10.
(10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R):
(Tue. 32,40,40,32,32: Rest 10 breaths. RPE 6.4)
(Thu. 32,40,40,32,32: Rest 10 breaths. RPE 6.3)

(Sat. 32,40,40,32,32: Rest 9 breaths. RPE 6.4)
Time 9:35.

Rest 1 minute.

TGU x 1 x 10.
(1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R):
(Tue. 32,40,40,32,32: Rest 14 breaths. RPE 6.4)
(Thu. 32,40,40,32,32: Rest 14 breaths. RPE 6.3)

(Sat. 32,40,40,32,32: Rest 13 breaths. RPE 6.4)
Time 18:00.

Cool down: OS-Big 5.

Later: 90/90 stretch and QL straddle.

Saturday, June 17, 2017

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

Warm-up: GSQ, bridge, halo, & pull-up x 3,2,1.

Swing x 10 x 10.
(10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R):
(Tue. 32,40,40,32,32: Rest 10 breaths. RPE 6.4)
(Thu. 32,40,40,32,32: Rest 10 breaths. RPE 6.3)

(Sat. 32,40,40,32,32: Rest 9 breaths. RPE 6.5)
Time 9:05.

Rest 1 minute.

TGU x 1 x 10.
(1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R):
(Tue. 32,40,40,32,32: Rest 14 breaths. RPE 6.4)
(Thu. 32,40,40,32,32: Rest 14 breaths. RPE 6.3)

(Sat. 32,40,40,32,32: Rest 13 breaths. RPE 6.5)
Time 17:20.

Cool down: OS-Big 5.

Later: 90/90 stretch and QL straddle.

Saturday, June 10, 2017

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

Warm-up: GSQ, bridge, halo, & pull-up x 3,2,1.

Swing x 10 x 10.
(10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R):
(Tue. 32,40,40,32,32: Rest 10 breaths. RPE 6.5)
(Thu. 32,40,40,32,32: Rest 10 breaths. RPE 6.4)

(Sat. 32,40,40,32,32: Rest 9 breaths. RPE 6.6)
Time 9:25.

Rest 1 minute.

TGU x 1 x 10.
(1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R):
(Tue. 32,40,40,32,32: Rest 14 breaths. RPE 6.5)
(Thu. 32,40,40,32,32: Rest 14 breaths. RPE 6.4)

(Sat. 32,40,40,32,32: Rest 13 breaths. RPE 6.5)
Time 17:20.

Cool down: OS-Big 5.

Later: 90/90 stretch and QL straddle.

Saturday, June 3, 2017

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

Warm-up: GSQ, bridge, halo, & pull-up x 3,2,1.

Swing x 10 x 10.
(10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R):
(Tue. 32,40,40,32,32: Rest 10 breaths. RPE 6.6)
(Thu. 32,40,40,32,32: Rest 10 breaths. RPE 6.5)

(Sat. 32,40,40,32,32: Rest 9 breaths. RPE 6.7)
Time 9:10.

Rest 1 minute.

TGU x 1 x 10.
(1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R):
(Tue. 32,40,40,32,32: Rest 14 breaths. RPE 6.5)
(Thu. 32,40,40,32,32: Rest 14 breaths. RPE 6.4)

(Sat. 32,40,40,32,32: Rest 13 breaths. RPE 6.5)
Time 16:15.

Cool down: OS-Big 5.

Later: 90/90 stretch and QL straddle.

Saturday, May 27, 2017

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

Warm-up: GSQ, bridge, halo, & pull-up x 3,2,1.

Swing x 10 x 10.
(10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R):
(Tue. 32,40,40,32,32: Rest 10 breaths. RPE 6.7)
(Thu. 32,40,40,32,32: Rest 10 breaths. RPE 6.6)

(Sat. 32,40,40,32,32: Rest 9 breaths. RPE 6.7)
Time 9:40.

Rest 1 minute.

TGU x 1 x 10.
(1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R):
(Tue. 32,40,40,32,32: Rest 14 breaths. RPE 6.5)
(Thu. 32,40,40,32,32: Rest 14 breaths. RPE 6.4)

(Sat. 32,40,40,32,32: Rest 13 breaths. RPE 6.5)
Time 16:45.

Cool down: OS-Big 5.

Later: 90/90 stretch and QL straddle.

Saturday, May 20, 2017

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

Warm-up: GSQ, bridge, halo, & pull-up x 3,2,1.

Swing x 10 x 10.
(10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R):
(Tue. 32,40,40,32,32: Rest 10 breaths. RPE 6.8)
(Thu. 32,40,40,32,32: Rest 10 breaths. RPE 6.7)

(Sat. 32,40,40,32,32: Rest 9 breaths. RPE 6.8)
Time 9:35.

Rest 1 minute.

TGU x 1 x 10.
(1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R):
(Tue. 32,40,40,32,32: Rest 14 breaths. RPE 6.5)
(Thu. 32,40,40,32,32: Rest 14 breaths. RPE 6.5)

(Sat. 32,40,40,32,32: Rest 13 breaths. RPE 6.5)
Time 17:05.

Cool down: OS-Big 5.

Later: 90/90 stretch and QL straddle.

Saturday, May 13, 2017

S&S 32kg to 40kg (1aaa)

Warm-up: GSQ, bridge, halo, & pull-up x 3,2,1.

Swing x 10 x 10.
(10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R):
(Tue. 32,40,32,32,32: Rest 10 breaths. RPE 5.8)
(Thu. 32,40,32,32,32: Rest 10 breaths. RPE 5.8)

(Sat. 32,40,32,32,32: Rest 4 breaths. RPE 6.9)
Time 4:55.

Rest 1 minute.

TGU x 1 x 10.
(1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R):
(Tue. 32,40,32,32,32: Rest 14 breaths. RPE 5.8)
(Thu. 32,40,32,32,32: Rest 14 breaths. RPE 5.8)

(Sat. 32,40,32,32,32: Rest 8 breaths. RPE 6.6)
Time 9:25.

Cool down: OS-Big 5.

Later: 90/90 stretch and QL straddle.

Saturday, May 6, 2017

S&S 32kg to 40kg (1zz)

Warm-up: GSQ, bridge, halo, & pull-up x 3,2,1.

Swing x 10 x 10.
(10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R):
(Tue. 32,40,32,32,32: Rest 10 breaths. RPE 5.8)
(Thu. 32,40,32,32,32: Rest 10 breaths. RPE 5.8)

(Sat. 32,40,32,32,32: Rest 5 breaths. RPE 6.7)
Time 6:00.

Rest 1 minute.

TGU x 1 x 10.
(1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R):
(Tue. 32,40,32,32,32: Rest 14 breaths. RPE 5.8)
(Thu. 32,40,32,32,32: Rest 14 breaths. RPE 5.8)

(Sat. 32,40,32,32,32: Rest 9 breaths. RPE 6.5)
Time 10:55.

Cool down: OS-Big 5.

Later: 90/90 stretch and QL straddle.

Saturday, April 29, 2017

S&S 32kg to 40kg (1y y)

Warm-up: GSQ, bridge, halo, & pull-up x 3,2,1.

Swing x 10 x 10.
(10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R):
(Tue. 32,40,32,32,32: Rest 10 breaths. RPE 5.8)
(Thu. 32,40,32,32,32: Rest 10 breaths. RPE 5.8)

(Sat. 32,40,32,32,32: Rest 5 breaths. RPE 6.8)
Time 5:55.

Rest 1 minute.

TGU x 1 x 10.
(1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R):
(Tue. 32,40,32,32,32: Rest 14 breaths. RPE 5.8)
(Thu. 32,40,32,32,32: Rest 14 breaths. RPE 5.8)

(Sat. 32,40,32,32,32: Rest 9 breaths. RPE 6.5)
Time 10:45.

Cool down: OS-Big 5.

Later: 90/90 stretch and QL straddle.

Saturday, April 22, 2017

S&S 32kg to 40kg (1x x)

Warm-up: GSQ, bridge, halo, & pull-up x 3,2,1.

Swing x 10 x 10.
(10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R):
(Tue. 32,40,32,32,32: Rest 10 breaths. RPE 5.8)
(Thu. 32,40,32,32,32: Rest 10 breaths. RPE 5.8)

(Sat. 32,40,32,32,32: Rest 5 breaths. RPE 6.8)
Time 5:55.

Rest 1 minute.

TGU x 1 x 10.
(1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R):
(Tue. 32,40,32,32,32: Rest 14 breaths. RPE 5.8)
(Thu. 32,40,32,32,32: Rest 14 breaths. RPE 5.8)

(Sat. 32,40,32,32,32: Rest 9 breaths. RPE 6.5)
Time 10:35.

Cool down: OS-Big 5.

Later: 90/90 stretch and QL straddle.

Saturday, April 15, 2017

S&S 32kg to 40kg (1w w)

Warm-up: GSQ, bridge, halo, & pull-up x 3,2,1.

Swing x 10 x 10.
(10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R):
(Tue. 32,40,32,32,32: Rest 10 breaths. RPE 5.8)
(Thu. 32,40,32,32,32: Rest 10 breaths. RPE 5.8)

(Sat. 32,40,32,32,32: Rest 5 breaths. RPE 6.8)
Time 5:55.

Rest 1 minute.

TGU x 1 x 10.
(1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R):
(Tue. 32,40,32,32,32: Rest 14 breaths. RPE 5.8)
(Thu. 32,40,32,32,32: Rest 14 breaths. RPE 5.8)

(Sat. 32,40,32,32,32: Rest 9 breaths. RPE 6.5)
Time 10:40.

Cool down: OS-Big 5.

Later: 90/90 stretch and QL straddle.

Saturday, April 8, 2017

S&S 32kg to 40kg (1v v)

Warm-up: GSQ, bridge, halo, & pull-up x 3,2,1.

Swing x 10 x 10.
(10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R):
(Tue. 32,40,32,32,32: Rest 10 breaths. RPE 5.8)
(Thu. 32,40,32,32,32: Rest 10 breaths. RPE 5.8)

(Sat. 32,40,32,32,32: Rest 5 breaths. RPE 6.9)
Time 6:05.

Rest 1 minute.

TGU x 1 x 10.
(1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R):
(Tue. 32,40,32,32,32: Rest 14 breaths. RPE 5.8)
(Thu. 32,40,32,32,32: Rest 14 breaths. RPE 5.8)

(Sat. 32,40,32,32,32: Rest 9 breaths. RPE 6.6)
Time 10:30.

Cool down: OS-Big 5.

Later: 90/90 stretch and QL straddle.

Saturday, April 1, 2017

S&S 32kg to 40kg (1uu)

Warm-up: GSQ, bridge, halo, & pull-up x 3,2,1.

Swing x 10 x 10.
(10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R):
(Tue. 32,40,32,32,32: Rest 10 breaths. RPE 5.8)
(Thu. 32,40,32,32,32: Rest 10 breaths. RPE 5.8)

(Sat. 32,40,32,32,32: Rest 6 breaths. RPE 6.5)
Time 7:05.

Rest 1 minute.

TGU x 1 x 10.
(1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R):
(Tue. 32,40,32,32,32: Rest 14 breaths. RPE 5.8)
(Thu. 32,40,32,32,32: Rest 14 breaths. RPE 5.8)

(Sat. 32,40,32,32,32: Rest 10 breaths. RPE 6.3)
Time 13:05.

Cool down: OS-Big 5.

Later: 90/90 stretch and QL straddle.

Saturday, March 25, 2017

S&S 32kg to 40kg (1tt)

Warm-up: GSQ, bridge, halo, & pull-up x 3,2,1.

Swing x 10 x 10.
(10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R):
(Tue. 32,40,32,32,32: Rest 10 breaths. RPE 5.8)
(Thu. 32,40,32,32,32: Rest 10 breaths. RPE 5.8)

(Sat. 32,40,32,32,32: Rest 6 breaths. RPE 6.5)
Time 7:15.

Rest 1 minute.

TGU x 1 x 10.
(1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R):
(Tue. 32,40,32,32,32: Rest 14 breaths. RPE 5.8)
(Thu. 32,40,32,32,32: Rest 14 breaths. RPE 5.8)

(Sat. 32,40,32,32,32: Rest 10 breaths. RPE 6.3)
Time 13:30.

Cool down: OS-Big 5.

Later: 90/90 stretch and QL straddle.

Saturday, March 18, 2017

S&S 32kg to 40kg (1ss)

Warm-up: GSQ, bridge, halo, & pull-up x 3,2,1.

Swing x 10 x 10.
(10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R):
(Tue. 32,40,32,32,32: Rest 10 breaths. RPE 5.8)
(Thu. 32,40,32,32,32: Rest 10 breaths. RPE 5.8)

(Sat. 32,40,32,32,32: Rest 6 breaths. RPE 6.7)
Time 7:05.

Rest 1 minute.

TGU x 1 x 10.
(1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R):
(Tue. 32,40,32,32,32: Rest 14 breaths. RPE 5.8)
(Thu. 32,40,32,32,32: Rest 14 breaths. RPE 5.8)

(Sat. 32,40,32,32,32: Rest 10 breaths. RPE 6.4)
Time 14:00.

Cool down: OS-Big 5.

Later: 90/90 stretch and QL straddle.

Saturday, March 11, 2017

S&S 32kg to 40kg (1rr)

Warm-up: GSQ, bridge, halo, & pull-up x 3,2,1.

Swing x 10 x 10.
(10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R):
(Tue. 32,40,32,32,32: Rest 10 breaths. RPE 5.8)
(Thu. 32,40,32,32,32: Rest 10 breaths. RPE 5.8)

(Sat. 32,40,32,32,32: Rest 6 breaths. RPE 6.8)
Time 6:50.

Rest 1 minute.

TGU x 1 x 10.
(1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R):
(Tue. 32,40,32,32,32: Rest 14 breaths. RPE 5.8)
(Thu. 32,40,32,32,32: Rest 14 breaths. RPE 5.8)

(Sat. 32,40,32,32,32: Rest 10 breaths. RPE 6.5)
Time 13:05.

Cool down: OS-Big 5.

Later: 90/90 stretch and QL straddle.

Saturday, March 4, 2017

S&S 32kg to 40kg (1qq)

Warm-up: GSQ, bridge, halo, & pull-up x 3,2,1.

Swing x 10 x 10.
(10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R):
(Tue. 32,40,32,32,32: Rest 10 breaths. RPE 5.9)
(Thu. 32,40,32,32,32: Rest 10 breaths. RPE 5.8)

(Sat. 32,40,32,32,32: Rest 7 breaths. RPE 6.3)
Time 7:40.

Rest 1 minute.

TGU x 1 x 10.
(1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R):
(Tue. 32,40,32,32,32: Rest 14 breaths. RPE 5.8)
(Thu. 32,40,32,32,32: Rest 14 breaths. RPE 5.8)

(Sat. 32,40,32,32,32: Rest 11 breaths. RPE 6.1)
Time 14:25.

Cool down: OS-Big 5.

Later: 90/90 stretch and QL straddle.

Saturday, February 25, 2017

S&S 32kg to 40kg (1pp)

Warm-up: GSQ, bridge, halo, & pull-up x 3,2,1.

Swing x 10 x 10.
(10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R):
(Tue. 32,40,32,32,32: Rest 10 breaths. RPE 5.9)
(Thu. 32,40,32,32,32: Rest 10 breaths. RPE 5.8)

(Sat. 32,40,32,32,32: Rest 7 breaths. RPE 6.2)
Time 8:00.

Rest 1 minute.

TGU x 1 x 10.
(1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R):
(Tue. 32,40,32,32,32: Rest 14 breaths. RPE 5.8)
(Thu. 32,40,32,32,32: Rest 14 breaths. RPE 5.8)

(Sat. 32,40,32,32,32: Rest 11 breaths. RPE 6.1)
Time 13:35.

Cool down: OS-Big 5.

Later: 90/90 stretch and QL straddle.

Saturday, February 18, 2017

S&S 32kg to 40kg (1oo)

Warm-up: GSQ, bridge, halo, & pull-up x 3,2,1.

Swing x 10 x 10.
(10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R):
(Tue. 32,40,32,32,32: Rest 10 breaths. RPE 5.9)
(Thu. 32,40,32,32,32: Rest 10 breaths. RPE 5.8)

(Sat. 32,40,32,32,32: Rest 7 breaths. RPE 6.2)
Time 8:10.

Rest 1 minute.

TGU x 1 x 10.
(1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R):
(Tue. 32,40,32,32,32: Rest 14 breaths. RPE 5.8)
(Thu. 32,40,32,32,32: Rest 14 breaths. RPE 5.8)

(Sat. 32,40,32,32,32: Rest 11 breaths. RPE 6.1)
Time 13:15.

Cool down: OS-Big 5.

Later: 90/90 stretch and QL straddle.

Saturday, February 4, 2017

S&S 32kg to 40kg (1nn)

Warm-up: GSQ, bridge, halo, & pull-up x 5,3,2.

Swing x 10 x 10.
(10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R):
(Tue. 32,40,32,32,32: Rest 10 breaths. RPE 5.9)
(Thu. 32,40,32,32,32: Rest 10 breaths. RPE 5.8)

(Sat. 32,40,32,32,32: Rest 7 breaths. RPE 6.2)
Time 8:35.

Rest 1 minute.

TGU x 1 x 10.
(1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R):
(Tue. 32,40,32,32,32: Rest 14 breaths. RPE 5.8)
(Thu. 32,40,32,32,32: Rest 14 breaths. RPE 5.8)

(Sat. 32,40,32,32,32: Rest 11 breaths. RPE 6.1)
Time 14:30.

Cool down: OS-Big 5.

Later: 90/90 stretch and QL straddle.

Saturday, January 14, 2017

S&S 32kg to 40kg (1mm)

Warm-up: GSQ, bridge, halo, & pull-up x 5,3,2.

Swing x 10 x 10.
(10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R):
(Tue. 32,40,32,32,32: Rest 10 breaths. RPE 5.8)
(Thu. 32,40,32,32,32: Rest 10 breaths. RPE 5.8)

(Sat. 32,40,32,32,32: Rest 7 breaths. RPE 6.3)
Time 8:00.

Rest 1 minute.

TGU x 1 x 10.
(1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R):
(Tue. 32,40,32,32,32: Rest 14 breaths. RPE 5.8)
(Thu. 32,40,32,32,32: Rest 14 breaths. RPE 5.8)

(Sat. 32,40,32,32,32: Rest 11 breaths. RPE 6.1)
Time 13:30.

Cool down: OS-Big 5.

Later: 90/90 stretch and QL straddle.

Saturday, January 7, 2017

S&S 32kg to 40kg (1ll)

Warm-up: GSQ, bridge, halo, & pull-up x 5,3,2.

Swing x 10 x 10.
(10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R):
(Tue. 32,40,32,32,32: Rest 10 breaths. RPE 5.8)
(Thu. 32,40,32,32,32: Rest 10 breaths. RPE 5.8)

(Sat. 32,40,32,32,32: Rest 7 breaths. RPE 6.4)
Time 7:40.

Rest 1 minute.

TGU x 1 x 10.
(1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R):
(Tue. 32,40,32,32,32: Rest 14 breaths. RPE 5.8)
(Thu. 32,40,32,32,32: Rest 14 breaths. RPE 5.8)

(Sat. 32,40,32,32,32: Rest 11 breaths. RPE 6.1)
Time 12:45.

Cool down: OS-Big 5.

Later: 90/90 stretch and QL straddle.