3 rounds not for time:
8 DB Cuban presses
8 band pull-aparts
8 band passthroughs
:10-:20 handstand hold
4 tall box jumps
A. Snatch pull clusters, 3 x 1.1.1.1.1; :10 between singles, 2:00 rest
B. Back squat, 5-5-5-5 @ 55-65% of max – this is a de-load, enjoy; rest as needed
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For time:
50 wall balls, 30/20 to 10/9
150 double-unders
3 legless rope climbs or 30 pull-ups
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3 sets:
:10-:30/side 1-arm ring side plank
:30 rest
5/side 1-leg hip extensions
:30 rest
30m/side 1-arm Farmer’s walk, tough
:30 rest
2 rounds of(1/side Turkish get-up w/windmill @ top + :10/side star side plank + :60 row/bike/ski easy or 200m jog)
Every :90 for 12:00 (4 sets of each)
1st: 12 1-arm DB overhead walking lunges – switch arms after 6
2nd: :30 tuck-knee hang from bar
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Every 3:00 for 4 sets:
10 Australian CTB pull-ups or ring rows – set-up that allows for solid unbroken reps
15 goblet squats – challenging load that’s still do-able unbroken for all sets
:60 front leaning rest on ground (hands or forearms)
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5:00-10:00 coach-led mobility work
For completion as warm-up:
20 air squats
:05-:10/side 1-arm hang from ring or bar (sub :20 2-arm hang)
200m jog or row or bike or ski erg
10 scap push-ups, 1011
10 overhead squats @ 21X1
5 rounds for time w/a partner, split all work as desired:
800m run
30 kettlebell swings
10 wall walks
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5:00-10:00 coach-led mobility
Post results to comments.
SCHEDULE NOTICE: we will only have 1 class today @ 1030, work hard and enjoy the rest of the holiday!
3 rounds not for time:
10/side 1-arm DB scap retractions
10/side 1-arm DB scap protractions
:30/side easy pec stretch
A. Power clean, build to a tough single in 10:00 (includes warm-up)
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5 rounds for time w/a partner, split all work as desired w/only 1 working at a time:
800m run
30 power cleans, 95/65
10 wall walks or 20m handstand walk
Run, row, Assault Bike, and/or ski erg @ easy pace
Dynamic mobility work – coach-led
For total reps in teams of 2 w/only 1 partner working at a time:
10:00 of (10 burpee box jump-overs or step-overs + 15 toes-to-bar)
5:00 rest
10:00 of (20/15 row calories + 60 double-unders)
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5:00-10:00 coach-led mobility
