Dynamic mobility work – coach-led

AMRAP in 15:00 in teams of 3:
150 calories – your choice
120 toes-to-bar
Max thrusters in remaining time, up to 75/55
*teammates trade off all work as desired, tagging at each switch
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optional abs/bis/tris of choice

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3 sets as warm-up:
:20 passive hang from bar
5-10 perfect push-ups
5 goblet squats, 2010

Every :90 for 15:00 (5 sets of each):
1st: 1 squat clean + 1 hang squat clean from below the knees + 1 front squat
2nd: 1 strict pull-up wider than normal grip, 21X0 – weighted as heavy as possible (or use least amount of band assisted required for a single solid rep)
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AMRAP in 6:00:
6 perfect push-ups or strict handstand push-ups (if you’re proficient)
6 power cleans, up to 115/75
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5:00-10:00 coach-led mobility

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2 rounds as warm-up:
10 GHD hip extensions
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
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24:00 steady movement (4 rounds on a running clock):
3:00 easy bike/row/ski
2:00 alternating Turkish get-ups, light!
:30 hollow hold
:30 superman hold
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5:00-10:00 mobility work – coach-led

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2 rounds easy:
:20/side plank – star if possible
15 air squats, 1010
10/side single-arm DB suitcase deadlifts

12:00 to build to a 5RM/side single-arm DB thruster (so 5 consecutive reps on each side, can rest between sides as needed)
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Every 4:00 for 4 sets:
15 wall balls
45 double-unders
15 wall balls
*work should be completed in roughly 2:00 each round again, cut reps a bit from the beginning if that’s not achievable
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5:00-10:00 mobility work – coach-led

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2:00 easy bike/row/ski/run
2 sets of (10 alternating DB crossbody Romanian deadlifts + 10 alternating toe touches from plank), both movements slow & controlled throughout
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Every :90 for 15:00 (5 sets of each):
1st: :30 handstand hold, tripod headstand, plank, or top of ring dip support
2nd: 3 halting snatch-grip deadlifts, :02 pause just below the knees on the way up & down w/reset between reps
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27-21-15-9 for time w/9:00 cap:
Burpees
Russian kettlebell swings
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5:00-10:00 coach-led mobility

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3 rounds for completion as warm-up:
30 single-unders
15m walking lunges
15m bear crawl

Every 2:30 for 15:00 (6 sets):
2-3 back squats, 30X1
*build from light/moderate to heavy w/goal of finishing just a bit heavier than last week’s 4-5
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For time w/6:00 cap:
30 pull-ups or 10/5 bar muscle-ups
400m run
30 toes-to-bar or 10/5 bar muscle-ups
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AMRAP in :30:
Assault Bike calories – prizes from Kettlebell Kitchen in each class for most calories!
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5:00-10:00 coach-led mobility

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