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
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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
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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
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5:00-10:00 mobility work – coach-led
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
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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)
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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…)
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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
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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
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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
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5:00-10:00 coach-led mobility work
