Dynamic mobility work – coach-led

For time w/a partner:
100 calories – your choice row/bike/ski
100 wall balls
100 pull-ups
100 wall balls
+
optional abs/bis/tris of choice

Post result to comments.

2 sets as warm-up:
5 air squats w/alternating single-arm reach overhead each rep
10 alternating toe touches from plank
5 scap pull-ups

10:00 to build to a moderate deadlift triple – definitely not a max!
+
3 rounds for total reps:
:60 tough single-arm DB shoulder-to-overhead – switch arms every 5 reps
:60 rest
:60 Russian kettlebell swings
:60 rest
:60 burpees
:60 rest
:60 row calories
:60 rest
+
5:00-10:00 coach-led mobility

Post results to comments.

We will be open today from 1000-1130 only! No official class, but feel free to stop in and get in some work.

10:00-15:00 easy bike/row/ski
+
15:00-30:00 gymnastics practice, Turkish get-ups, and/or abs/bis/tris(/calves/neck?!?) of choice
+
10:00-15:00 easy bike/row/ski

Post work and results to comments.

3 rounds as warm-up:
5 scap pull-ups
5 scap push-ups
10 alternating prisoner step-ups
*all movement slow & controlled

10:00 to build to a heavy set of 15m unbroken walking lunges w/dual DB @ shoulders, KBs in front rack, or bag/ball @ shoulder or bear hug
+
Every :60 for 10:00 (5 sets of each):
1st: 10 wall balls
2nd: 10 sit-ups w/wall ball
+
AMRAP in 5:00:
Strict pull-ups, perform 15 double-unders or 5 bike calories every time you break
+
5:00-10:00 coach-led mobility

Post results to comments.

3 rounds easy:
3 PVC passthrough
3 PVC overhead squat, 3311
10 very light band pull-aparts
:20 hollow rock

Every 3:00 for 5 sets:
1 power clean & jerk
1 power clean
3 clean-grip deadlifts
+
4 sets for quality reps:
:60 tough power cleans – load should allow just 3-4 reps in each :60
:30 rest
:60 strict handstand push-ups OR perfect push-ups OR strict ring dips
:30 rest
+
5:00-10:00 mobility work – coach-led

Post results to comments.

2 rounds as warm-up:
15m bear crawl
10 ring rows
15m walking lunges
5 slow pvc passthroughs

Every 2:30 for 15:00 (6 sets):
3 back squats, 22X1 – moderate/tough & perfect for all sets/reps, final set can be tough as long as tempo & positions are spot on
+
For total toes-to-bar reps:
2:00 of (15 tough dual DB or KB goblet squats + max toes-to-bar in remaining time)
2:00 rest
+
5:00-10:00 coach-led mobility

Post results to comments.