2 rounds of(2/side Turkish get-up + 10/side side plank rotations + :60 row/bike/ski easy or 200m jog)
A. Back squat, 1-1-1-1 starting moderate and ending w/a very tough single, 20X1; begin a set every 2:30
B. Strict pull-ups (CTB and/or weighted if do-able in the rep range, assist w/lightest possible bands if at least 3 is not achievable), 3 x 3-5, 31X1; begin a set every 2:00
+
For time w/10:00 cap:
500m row or 400m run or .5 mile Assault Bike – your choice
40 wall balls
30 toes-to-bar
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5:00-10:00 coach-led mobility work
3 rounds not for time:
30-60 double-unders
10 hip extensions, 20X1
10 glute-ham sit-ups
Every :90 for 15:00 (10 total sets, 5 of each):
Sets 1-5: 3 hang power snatches, start light
Sets 6-10: 3 hang power cleans, pick up where you left on snatches and build to moderate
+
AMRAP in 20:00 in teams of 2, 3, or 4, teammates complete full rounds and trade off relay-style, sell out when it’s your turn:
6 power cleans @ 115/75 or med ball to shoulders
6 burpees
6 power cleans or med ball to shoulders
6 burpees
200m run or 250m row
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Not for time:
Accumulate :90 in tuck L-sit on parallettes
Run, row, Assault Bike, and/or ski erg @ easy pace
Dynamic mobility work – coach-led
AMRAP in 20:00 in teams of 2, 3, or 4, teammates complete full rounds and trade off relay-style – work HARD when it’s you’re turn!:
6 power cleans or kettlebell swings, select loads that allow for fast unbroken reps
6 burpees
6 power cleans or kettlebell swings
6 burpees
200m run or 250m row
+
5:00-10:00 coach-led mobility
Post result to comments.
SCHEDULE NOTICE: adjusted hours today – only 1 class @ 0900, followed by open gym from 1000-1200, we will close promptly @ 1200
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of (10 bird dogs + 10 dead bugs + :10 2-arm passive hang from bar + 10 wall balls w/:01 hold @ bottom)
A. Front squat, 8:00 (includes warm-up – no loading the barbell before the 8:00 begins) to build to a heavy single
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5 rounds for quality reps:
:30 DB renegade rows (1 = 1 push-up + 1/side DB row while in a solid plank position)
:30 rest
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AMRAP in 7:00:
3 thrusters – your choice either barbell or DBs, select loads that allow for at least the rounds of 3/6/9 to be do-able unbroken without much difficulty
3 pull-ups
6 thrusters
6 pull-ups
9 thrusters
9 pull-ups
and so on…
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5:00-10:00 coach-led mobility
3 rounds as warm-up, not for time:
5 box jumps w/emphasis on hip extension – 20 for the 1st, 24 for the 2nd, 30 for the 3rd
10 incline DB scap retractions
15 scap push-ups
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A. 1 squat snatch from high hang + 1 squat snatch from just below the knees + 1 squat snatch, 6 x 1; begin a set every 2:00
B. 1 & 1/4 front squat, 2-2-2-2; 2:00-3:00 rest
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AMRAP in 7:00:
2/1 bar muscle-ups
6m handstand walk (3 mat lengths)
4/2 bar muscle-ups
6m handstand walk
6/3 bar muscle-ups
6m handstand walk
and so on… OR
AMRAP in 7:00:
3 strict pull-up (CTB if possible)
3 wall walks
6 strict pull-up
3 wall walks
9 strict pull-up
3 wall walks
and so on…
+
optional:
50/35 Assault Bike calories
+
10:00 very easy aerobic work immediately following conclusion of Bike sprint – walk/spin/row
