2 sets as warm-up:
30m unweighted walking lunges
:30 hollow rock
:05-:15 chin-over-bar hold

10:00 to build to a challenging (tough but not true max) front squat double
+
5:00 rest
+
5 rounds for time w/15:00 cap:
10 strict pull-ups – band assist if needed
20 air squats
40 double-unders
+
5:00-10:00 coach-led mobility

SCHEDULE NOTICE: just a single class today @ 1030, regular schedule resumes tomorrow @ 6AM

3 rounds:
4 slow & controlled inchworms
8 alternating 1-arm DB snatches w/:01 pause overhead
:30 hollow hold
+
Every 2:00 for 16:00 (4 sets of each):
1st: 4-4-3-3 close-grip bench press, 30X1
2nd: 12-16 unbroken Russian kettlebell swings, tough
+
AMRAP in 8:00:
40 1-arm DB hang clean & jerk, heavy – alternate every 5 reps
40 burpees
+
5:00-10:00 coach-led mobility

SCHEDULE NOTICE: we close @ 530 today, back open tomorrow (New Year’s Day) for a single 1030 class, then regular schedule resumes Wednesday!

Dynamic mobility work – coach-led

AMRAP in 24:00 w/a partner:
14 calories – your choice row/bike/ski
12 wall balls
10 pull-ups
*partners trade off completed movements w/a tag each switch
+
optional bis & tris work of choice

Post result to comments.

3 sets as warm-up:
10 alternating DB snatches
5 goblet squats w/:03 pause in the hole
:15-:30 2-arm hang from bar

A. Snatch, 9 x 1 moderate & crisp; begin a rep every :60
B. Back squat, 6-6-6, 20X2; begin a set every 3:00
+
For time w/a 9:00 cap:
21 power cleans, light up to 95/65
9 burpees w/lateral hop/step over bar
15 power cleans
15 burpees
9 power cleans
21 burpees
+
5:00-10:00 coach-led mobility

Post results to comments.

2 rounds as warm-up:
15 light band pass-throughs
15 light band pull-aparts
:30-:60 plank on ground

5 rounds:
2:00 upper pressing gymnastics practice
2:00 upper pulling gymnastics practice
2:00 bike/row/ski moderate
*so this should be a very steadily-paced 30 minutes w/crisp gymnastics repetitions accumulated throughout
+
5:00-10:00 mobility work – coach-led

Post results to comments.

3 rounds as warm-up:
5/side single-leg glute bridges
5/side 1-arm DB hang clean & jerk w/:01 pause overhead
3 standing broad jumps – sub-maximal throughout

10:00 to build to a moderate/tough complex of 1 power clean + 1 hang power clean + 1 front squat
+
2:00 rest
+
For reps w/a partner on a 18:00 running clock:
AMRAP in 6:00 strict pull-ups
AMRAP in 6:00 wall balls
AMRAP in 6:00 double-unders
*partners trade off every :30, if working solo you’ll work for :30 followed by :30 rest

5:00-10:00 mobility work – coach-led

Post results to comments.

SCHEDULE NOTICE: no 6AM class today, but all else is normal (so 1030/430/530/630)