Saturday, 05.26.18 – Health

Dynamic mobility work – coach-led AMRAP in 16:00 w/a partner w/only 1 working at a time trading off completed movements: 48 double-unders 16 alternating DB snatches 8 burpees + Optional 10-8-6-4-2 not for time: DB curls Push-ups Glute-ham sit-ups Post result to comments. SCHEDULE NOTICE: we will just hold a single class Monday @ 1030
Details

Friday, 05.25.18 – Health

,
3 sets easy of (1 dead hang to inverted or :05-:10/side 1-arm hang + 5 Russian kettlebell swings + 5 1 & 1/4 goblet squats) Every :90 for 15:00 (5 sets of each): 1st: 3 front squats, 30X1 2nd: 6 ring rows, 2020 + 3 rounds for time w/7:00 cap: 15 front squats, 95/65 (bar
Details

Thursday, 05.24.18 – Health

,
3 sets as warm-up: 10 air squats :15 rest :15 row @ tough but not max effort :60-:90 rest 8:00 @ 70% effort of (:60 bike + 15m/side 1-arm overhead carry + :15/side plank) 4:00 rest 8:00 @ 70% effort of (:60 row + 15m crab walk + 15m bear crawl) + 3 sets: :20
Details

Wednesday, 05.23.18 – Health

,
As warm-up: 10m walk on ball of foot 10m walk on heel of foot :90 easy row, bike, or run :30 table hold :30 plank on ground :90 easy row, bike, or run 10m walk on ball of foot 10m walk on heel of foot AMRAP in 15:00: 5 hand-release push-ups 5 toes-to-bar 5 hand-release
Details

Tuesday, 05.22.18 – Health

,
3 rounds as warm-up: 3 inchworms, slow & controlled walking hands out as far as possible each time 10 cossack squats 3 v-ups :10 hollow rock :10 hollow hold Every :90 for 12:00 (4 sets of each): 1st: 6-8 goblet squats, 22X1 2nd: 2.2.2 strict pull-ups – adjust grip from wide to normal to narrow
Details