For completion as warm-up:
15m walk on toes
15m walking lunge
15m wall on heels
15m walking lunge
10 alternating KB windmills, 4111
AMRAP in 30:00 in teams of 3, trade off all work as desired w/just 1 working at a time:
1000m run
50 hang power cleans, 95/65
50 weighted sit-ups w/DB held @ chest – partner can anchor feet
+
5:00-10:00 mobility work – coach-led
Post results to comments.
SCHEDULE NOTICE: just a single class today @ 900, even though it’s (relatively) early it will probably be hot, bring water!
4 sets as warm-up:
2 alternating Turkish get-ups
10 band pull-aparts
Every :60 for 8:00:
1st: 8 DB thrusters, moderate/tough unbroken
2nd: 6-12 pull-ups – must be able to be completed within :30 for all rounds
+
Every :60 for 8:00:
1st: 15m bear crawl + 15m walking lunges
2nd: :30 row @ moderate effort
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Every :60 for 8:00:
1st: :30 double-unders
2nd: :30 bike @ moderate effort
+
5:00-10:00 coach-led mobility work
Post results to comments.
SCHEDULE NOTICE: just a single 0900 class tomorrow, July 4th, expect a challenge and be sure to bring water, going to be hot…
Monday, 04.02
3 rounds as warm-up:
15m slow bear crawl
15m fast bear crawl
5 burpee broad jumps – begin sub-maximal and increase effort as you go
Every 2:00 for 14:00 (7 sets):
1 snatch pull
1 power snatch
3 hang power snatches from just below the knees
*keep all sets light/moderate, the reps will add up and the goal here is to refine a technical component of the lift
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For time w/10:00 cap:
10-9-8-7-6-5-4-3-2-1 burpees
1-2-3-4-5-6-7-8-9-10 tough unbroken Russian kettlebell swings
+
5:00-10:00 mobility work – coach-led
