Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of (5-10 strict pull-ups or ring rows + 10 KB goblet squats + 10 Russian kettlebell swings)
A. Front squats, 3-2-1-1-1 build to a very tough single for the day; begin a set every 2:30
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Every :60 for 10:00 (complete each round as quickly as possible, resting any remaining time in the minute… if you do not complete any round within :60, then continue on by treating the 10:00 as an AMRAP):
5 pull-ups
10 hand-release push-ups
15 air squats
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5:00-10:00 mobility work – coach-led
Post results to comments.
SCHEDULE NOTICE: next Saturday, 02.18.17, we will only be having a single class @ 0900 and the gym will be closed from 1000-1600 as we host a MovNat Workshop (info @ https://www.movnat.com/shop/1-day-elements-workshop-cincinnati-oh/)
3 rounds not for time – just practice, should feel easy other than that these moves just kind of suck:
6/side 1-arm DB snatches, 50/35
3 DB thrusters, 50/35
3 DB squat cleans, 50/35
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A. Squat snatch, build quickly to a single @ 85% 1RM, then complete 3-6 reps according to feel at that weight – no misses, rest as needed less is more…
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Every :60 for 10:00 (complete each round as quickly as possible, resting any remaining time in the minute… if you do not complete any round within :60, then continue on by treating the remainder of the 10:00 as a “for reps @ 80-90% effort” piece) – our class has this as well, do you best to coordinate with their start time if at all possible:
5 CTB pull-ups
10 hand-release push-ups
15 air squats
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For time:
50 row calories
50 burpees
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Nothing! Although today may not have felt like it, this week will be be a small de-load before the Open, with only a couple pieces intended to be “tough” (today’s row/burpee). Stick to the plan, you’ll come out on the other side ready to roll…
Post result to comments.
SCHEDULE NOTICE: next Saturday, 02.18.17, we will only be having a single class @ 0900 and the gym will be closed from 1000-1600 as we host a MovNat Workshop (info @ https://www.movnat.com/shop/1-day-elements-workshop-cincinnati-oh/)
long, unplugged hike and/or food prep and/or 30:00-60:00 mobility work of choice
SCHEDULE NOTICE: next Saturday, 02.18.17, we will only be having a single class @ 0900 and the gym will be closed from 1000-1600 as we host a MovNat Workshop (info @ https://www.movnat.com/shop/1-day-elements-workshop-cincinnati-oh/)
Run, row, Assault Bike, and/or ski erg @ easy pace
Dynamic mobility work – coach-led
For time w/a partner:
400m run – partner 1
400m run – partner 2
160 wall balls – split as desired w/only 1 working at a time
80 toes-to-bar or sit-ups – split as desired w/only 1 working at a time
400m run – partner 1
400m run – partner 2
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Optional:
Abs, bis, & tris of choice
3 rounds not for time:
15 overhead squats, start empty barbell and finish w/a set @ 95/65
1-6 bar muscle-ups
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5 sets for reps:
:30 handstand push-ups
:30 rest
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For time w/a partner:
400m run – partner 1
400m run – partner 2
160 wall balls – split as desired w/only 1 working at a time
80 CTB pull-ups – split as desired w/only 1 working at a time
400m run – partner 1
400m run – partner 2
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gun show
Run, row, Assault Bike, and/or ski erg @ easy pace
3 sets easy of (10 bird dogs + 10 dead bugs + :10 2-arm passive hang from bar)
Every :90 for 12:00 (4 sets of each)
1st: 3 back squats starting moderate and building to tough
2nd: 3-6 DB shoulder press, 21X1
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3 rounds for time:
75/50/25 double-unders or single-unders – select a rep number that is do-able in :60
15 kettlebell swings, unbroken but not to exceed 70/53
15 burpees
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5:00-10:00 coach-led mobility
