2 rounds as warm-up:
4-6/side light DB external rotations, 2010
15m bear crawl
15m crab walk
Every :60 for 10:00 (5 sets of each):
1st: upper press gymnastics practice of choice – should take about :30 depending on movement choice
2nd: 15 light band good mornings
+
Every :60 for 10:00 (5 sets of each):
1st: upper pull gymnastics practice of choice – same idea as the press, should take about :30
2nd: 1/side Turkish get-up
+
Every 3:00 for 4 sets:
:60 bike, row, or ski calories @ high effort
15m light DB bear crawl
15m walking lunges
3 rounds as warm-up:
10 alternating toe touches from plank
10 walking lunge steps w/reach overhead
:20 hollow rock
AMRAP in 15:00:
5 strict pull-ups
10 hand-release push-ups
15 air squats
+
For completion – break, rest, & partition as desired:
2:00 flutter kicks
2:00 arrested superman hold
60 light band pull-aparts
:60 med ball bear hug hold
+
5:00-10:00 mobility work – coach-led
3 sets as warm-up:
10 alternating light DB snatches
15m bear crawl
:20 bottom of squat hold
Every :90 for 15:00 (5 sets of each):
1st: 2-3 clean-grip deadlifts, 31X1
2nd: 5-6 DB bench presses, 30X0
+
Every 2:00 for 12:00 (6 sets):
10 Russian kettlebell swings
10 burpees
*select reps/loading that allows all work to be done in no more than :60 w/unbroken swings in all rounds
+
5:00-10:00 coach-led mobility
For completion as warm-up:
2:00 easy row/bike/run
+
3 sets:
4 toes-to-bar or hang leg raises
4/side 1-arm DB thrusters, 22X1
20 single-unders
Every 2:00 for 16:00 (4 sets of each):
1st: 1 squat clean (or 1 power clean + 1 front squat) + 2 alternating reverse lunges + 4 front squats
2nd: 6-8/side 1-arm bent-over DB row, 20X0
+
AMRAP in 8:00:
400m run
40 thrusters, up to 95/65
max double-unders in remaining time
For load/rounds w/a partner:
12:00 for both partners to build to a challenging, solid clean-grip deadlift single
4:00 rest
AMRAP in 12:00 w/partners trading off completed rounds:
12 Russian kettlebell swings
9 bar-facing burpees
6 pull-ups
+
optional:
100 alternating DB curl & presses
Post result to comments.
SCHEDULE NOTICE: no 1000 class today as we host Eric Oliver for a running workshop – see you all @ 0900!
3 sets as warm-up:
:05-:10/side 1-arm hang from bar or ring
3/side 1-arm DB snatch into 15m overhead DB carry after 3th rep
5-10m duck walk
A. Hang snatch from just below the knees, 6 x 2 moderate; begin a set every :90
B. Back squat, 3-3-3 starting moderate and building a bit from there, 20X1; begin a set every 2:00
+
AMRAP in 9:00:
900m row
+
Max in remaining time:
9 wall balls
9 sit-ups w/wall balls – ball touches ground overhead @ bottom of sit-up and ground anywhere in front of hips @ top of sit-up
+
5:00-10:00 coach-led mobility
Post results to comments.
SCHEDULE NOTICE: no 1000 class tomorrow (the 0900 is still on!) as we host Eric Oliver for a running clinic
