Dynamic mobility work – coach-led

For time/loads with a partner:
1200m run
60 toes-to-bar
180m heavy walking lunges, dual DB at shoulders
60 toes-to-bar
1200m run
*partners trade off thee runs & TTBs as desired, but can only trade off on lunges every 30m
+
optional abs/bis/tris of choice

Post result to comments.

For completion as warm-up:
:30 passive hang from bar
:30 plank on ground
:30 wall sit
+
5 sets:
2 pull-ups
4 push-ups
6 air squats

Every :90 for 15:00 (5 sets of each):
1st: 1 squat clean + 1 front squat
2nd: 2 strict supinated pull-ups – add load or use band assistance to allow for challenging sets of 2-4 each round
+
AMRAP in 6:00:
Power clean to overhead any way
*select a challenging load you believe allows for 20-30 reps within the 6:00
+
5:00-10:00 coach-led mobility

Post results to comments.

2 rounds as warm-up:
3 GHD back extensions, 3030
15m unweighted walking lunges
15m bear crawl

10:00 coach-led gymnastics practice of choice – pick 1-2 movements, preferably a push & pull, and alternate between them
+
20:00 niiice & steady:
10 single-arm Russian kettlebell swings – switch @ top of swing after 5 each round
:30 plank on ground or rings
300m row
5 strict toes-to-bar or hanging knee raises
+
5:00-10:00 mobility work – coach-led

Post results to comments.

3 rounds easy:
:15/side star plank
5 goblet squats, 30X0
10 steps walk on toes
10 steps walk on heels

For time w/15:00 cap:
3 rounds of (25 wall balls + 15 burpees)
150 double-unders
+
4 sets not for time:
8-12 alternating DB curl
12 band press downs
12 AbMat sit-ups (can be GHD if you’ve been doing those recently)
*rest as needed to ensure quality work
+
5:00-10:00 mobility work – coach-led

Post results to comments.

3 sets as warm-up:
5/side light single-arm/single-leg DB Romanian deadlifts, 4010
5/side plank rotations
20-30 single-unders

Every 2:30 for 10:00 (4 sets):
1 snatch-grip deadlift
1 snatch pull
1 hang snatch pull
:10-:20 rest
5-10 slow band passthroughs
+
Every :60 for 20:00 (5 sets of each) – treat as active recovery from yesterday:
1st: :15-:30 table hold
2nd: :15-:30 bent-knee hollow hold w/emphasis on rounded low back
3rd: :60 row/bike/ski
4th: rest
+
5:00-10:00 mobility work – coach-led

Post results to comments.

Dynamic mobility – coach lead

For time:
1600m run
100 pull-ups
200 push-ups
300 air squats
1600m run
*runs must be completed in their entirety to begin and finish the workout, but partition the 100/200/300 as needed/desired – for example, many choose to do 20 rounds of 5/10/15
**we will have plenty of options for this, including 1/2 the reps solo, partnered, etc.

Post results to comments.

SCHEDULE NOTICE: just two classes today @ 800 & 930, expect a big turnout (60+ last year) and a warm/humid/rainy day – come prepared w/plenty of water and a towel