Closed! Enjoy a bonus day off, regular schedule resumes Thursday with our 1030 class.

Dynamic mobility – coach-led

For time & art quality w/a partner:
100 double-unders + base snowball
75 calories + middle snowball
50 burpees + top snowball
100 double-unders + hat
75 calories + eyes
50 synchronized air squats + nose
100 double-unders + mouth
75 calories + pipe
50 burpees + arms
100 double-unders + buttons
75 calories + scarf
50 synchronized alternating reverse lunges + eyebrows
*after completion of each movement you will draw the correlated snowman piece while in a plank

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SCHEDULE NOTICE:
today: 1030 class only
tomorrow (12.25): closed
Thursday (12.26): no 6AM, but normal schedule resumes with our 1030 class

3 rounds easy:
6 light band passthroughs
6 prisoner Kang squats
12 band pull-aparts
12 scap push-ups

Every :90 for 22:30 (5 sets of each):
1st: 3 power cleans + 3 front squats @ the top of the 3rd clean
2nd: 6-9 DB Z presses
3rd: 3-9 unbroken strict pull-ups – band-assist as needed to ensure at least 3 unbroken
+
5 sets:
:45 row/bike/ski easy
:15 row/bike/ski all-out
:60 walk rest
+
5:00-10:00 coach-led mobility work

Post results to comments.

SCHEDULE NOTICE:
tomorrow (12.24): 1030 class only
Wednesday (12.25): closed
Thursday (12.26): no 6AM, but normal schedule resumes with our 1030 class

Dynamic mobility work – coach-led

For time w/a partner w/only 1 partner working @ a time:
50-40-30 of (alternating DB snatches + alternating single-DB box step-ups)
30-40-50 of (row calories + wall balls)
*larger classes can start on either couplet
+
optional abs/bis/tris of choice

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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

15:00 to build to a tough front squat single, get in 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 10:00:
6 strict pull-ups OR 6 perfect and challenging Australian CTB pull-ups (no band-assist)
9 hand-release push-ups
12 sit-ups w/fingertips touching temples throughout
15 double-unders
+
5:00-10:00 coach-led mobility

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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 L hang, toes-to-bar hold, or 2-arm active hang from bar
2nd: :15-:30 freestanding handstand hold or tripod headstand hold

20:00 @ easy, steady throughout:
:30 plank
60 single-unders
:30 hollow rock or hold
600m row OR .9 mile Assault/Echo Bike OR 600m ski erg
20 alternating DB curl & presses
+
5:00-10:00 mobility work – coach-led

Post results to comments.