AMRAP in 24:00 w/a partner, trade off completed stations:
1 round of (5 pull-ups + 10 push-ups + 15 air squats)
200m run
60 double-unders
+
optional 3 sets not for time:
10-15 moderate band pull-aparts
10-15 moderate band pressdowns
10-15 unweighted hip extensions or light reverse hypers
Post result to comments.
SCHEDULE NOTICE: no 1000 class today as the gym will be closed from 10-12 for a free shoulder mobility clinic w/Dr. Rob Balza from 1000-1200 – if interested you must register through the link in our newsletter
3 sets easy of (15-30 single- or double-unders + 5 Russian kettlebell swings + 5 goblet squats)
Every :90 for 15:00 (5 sets of each):
1st: 1 back squat, 20X1 – start light and build to a challenging final single
2nd: 2-4 supinated strict pull-ups (add weight or use band assistance to make 2-4 challenging, heavier load or lighter band than last week)
+
For time w/9:00 cap:
15m DB/KB walking lunges, DBs @ shoulders or KBs in front rack
10 double DB/KB deadlifts
15m DB/KB walking lunges
20 double DB/KB deadlifts
15m DB walking lunges
30 double DB/KB deadlifts
15m DB walking lunges
*same load for both movements, will likely feel lighter for the deadlifts than lunges (at least initially…)
+
5:00-10:00 coach-led mobility
Post results to comments.
SCHEDULE NOTICE: no 1000 class tomorrow as the gym will be closed from 10-12 for a free shoulder mobility clinic w/Dr. Rob Balza from 1000-1200 – if interested you must register through the link in our newsletter
For completion as warm-up:
:90 row easy
:15 rest
:30 plank
:15 rest
:60 row moderate
:15 rest
5 push-ups, 2020
:15 rest
:30 row hard
:15 rest
5 fast burpees
10:00 gymnastics practice of choice – pick 1-2 movements and work the basics in small, non-fatigued sets, ideally the same movements/variations you performed over the last 2 weeks
+
10:00 @ 60-70% effort – very easy, focus on quality movement over speed and stick to the tempos:
2/side Turkish get-up + windmill
:20 hollow hold
5 ring rows or Australian CTB pull-ups, 2011
+
6 sets:
15m reverse sled drag, heavy!
rest as needed
For completion as warm-up:
15m walk on toes
15m walking lunges
15m wall on heels
15m walking lunges
10 alternating KB windmills, 4111
Every :60 for 30:00! (5 sets of each):
1st: 10 heavy goblet squats, 20X1 OR 5/side single-arm DB overhead squats (only if already perfect)
2nd: 5-10 toes-to-bar (strict if possible)
3rd: :30 unweighted Sorensen hold
4th: 15m slow crawl – your choice bear or crab
5th: :45 row or bike @ moderate/high effort
6th: rest
+
5:00-10:00 coach-led mobility work
3 rounds as warm-up:
10m slow bear crawl
10m fast bear crawl
:10-:30 2-arm passive hang from bar or 1-3 dead hang to inverted (keep everything easy from a variation/reps standpoint)
3 burpee broad jumps
Every 2:30 for 15:00 (6 sets):
1 snatch lift off w/:03 pause just below the knees
1 snatch pull w/:03 eccentric
3 hang snatch pulls from just below the knees
5 slow band passthroughs (standing or from bottom of squat)
+
AMRAP in 7:00:
5 handstand push-ups (only if they are already really solid to full depth) or 10 perfect push-ups
10 Russian kettlebell swings, challenging but unbroken
30 double-unders
+
5:00-10:00 mobility work – coach-led
4 sets as warm-up:
1/side Turkish get-up + windmill, 3011
10 band pull-aparts
Every :90 for 15:00 (5 sets of each):
1st: 8 steps double DB or KB front rack walking lunges
2nd: 8 alternating DB rows from plank
*these do not have to be the same loads
+
AMRAP in 12:00:
12 wall balls
8 pull-ups
*run 400m every 4:00, including to start
+
5:00-10:00 mobility work – coach-led
Post results to comments.
SCHEDULE NOTICE: we will be closed this Saturday 06.30 from 1000-1200 (outdoor rig will still be available for use, though) as we host Dr. Rob Balza for a shoulder health clinic – the clinic is free but limited to 20 participants, if you’re interested check our latest newsletter for more information and a registration link
