2 rounds as warm-up:
5-10 scap push-ups
:30 relaxed hang from bar
5/side single-leg prisoner good mornings, 3030
30 single-unders
10:00 ground-to-overhead prep
+
For time w/a partner w/10:00 cap:
60 ground-to-overhead any way (snatch or clean & jerk), moderate up to 155/105
+
Every :60 for 15:00 (5 sets of each):
1st: 5 L-leg KB Romanian deadlift to leg lift
2nd: 5 R-leg KB Romanian deadlift to leg lift
3rd: 5-10 perfect push-ups, ring push-ups, or DB floor presses
5:00-10:00 coach-led mobility
Post results to comments.
SCHEDULE NOTICE: Happy New Year! We will only have a single class today @ 1030AM, see you all then!
3 rounds as warm-up:
5-10m slow crawl forward
5-10m slow crawl backward
5/side DB/KB windmills, slow & controlled – can test out a light med ball for these, too
10 prisoner air squats – last 5 1&1/4
Every 2:00 for 5 sets:
1 1&1/4 back squat – moderate & perfect for all sets/reps, final 1-2 singles can be tough as long as positions are spot on
+
Every :90 for 12:00 (4 sets of each):
1st: 5-10 unbroken strict pull-ups (band-assist as little as possible to ensure @ least 5 unbroken each set)
3rd: 10 alternating DB reverse lunges w/DBs @ shoulders
+
3 sets:
:40 row/bike/ski easy
:20 row/bike/ski all-out
2:00 walk rest
+
5:00-10:00 mobility work – coach-led
Post results to comments.
SCHEDULE NOTICE:
today (Tuesday), 12.31: 6AM, 1030AM, and 430PM classes only – gym closes @ 530, enjoy the rest of your 2019!
tomorrow (Wednesday), 01.01: 1030AM only!
3 rounds easy:
5 light band passthroughs
10 band pull-aparts
5 prisoner Kang squats
2 inchworms
Every :90 for 15:00 (5 sets of each):
1st: 3 halting snatch-grip deadlifts w/:01 pause just below the knees on the way up & down each rep, :01 reset between reps (so no touch-and-go)
2nd: 3-6 dual DB Z presses, 41X1
+
5 rounds for time:
10 alternating 1-arm DB hang clean & jerks, heavy
10 burpees
*perform along the length of the rig, performing 1full round @ each squat station on the way down
+
5:00-10:00 coach-led mobility
AMRAP in 20:00 w/a partner:
20 pull-ups
40 double-unders
40 wall balls
40 double-unders
*split all work as desired w/only 1 partner working at a time
*if you’re solid at all movements, go w/CTB & heavy wall balls even if that means getting fewer rounds
+
optional abs/bis/tris of choice
3 sets as warm-up:
5 air squats w/alternating single-arm reach overhead each rep
10 alternating toe touches from plank
5 slow & controlled ring rows w/a pause at the top
15:00 to build to a tough power clean single, get in some very light scap activation work between sets (pull-aparts, band or DB external rotations, etc.) or pvc/band passthroughs if overhead mobility is a limiter
+
AMRAP in 7:00:
700m row
+
max in remaining time:
7 hang power cleans, 95/65 (or dual DB hang power cleans is front rack is limiter)
7 T hand-release push-ups (extend arms straight out to the side when chest is on the ground – so you’ll look like a “T” if viewed from above)
*barbell should feel light and able to be completed unbroken for most rounds
+
5:00-10:00 coach-led mobility
For completion as warm-up:
15m toe walk
15m heel walk
15m walking lunges
15m bear crawl
15m crab walk
15m duck walk
Every :60 for 10:00 (5 sets of each):
1st: :15-:30 2-arm active hang from bar, L-hang, or toes-to-bar hold (can also progress through each during each round)
2nd: :15-:30 freestanding handstand hold or tripod headstand hold or handstand walk practice
20:00 @ 75% effort – steady throughout:
15/10 calories – your choice row/bike/ski
:60 plank – your choice ground or rings
5/side windmill w/DB, KB, or med ball
20 alternating DB curl & press, light
+
5:00-10:00 mobility work – coach-led
