3 rounds as warm-up:
4 scap pull-ups
7 scap push-ups
5/side single-leg prisoner good mornings
*all movement slow & controlled
Build to a challenging bench press single in 15:00
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Every :60 for 10:00 (5 sets of each):
1st: 12 Russian kettlebell swings, tough unbroken
2nd: 12 sit-ups w/fingertips touching temples throughout
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AMRAP quality reps in 5:00:
Perfect push-ups OR handstand push-ups OR strict ring dips, perform 15 double-unders every time you break
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5:00-10:00 coach-led mobility
2 rounds easy:
3 x (1 PVC passthrough + 1 PVC overhead squat @ 5511)
15 very light band pull-aparts
:30 hollow rock
Every 2:30 for 15:00 (6 sets):
5 back squats, 22X1 – moderate & perfect for all sets/reps, final set can be tough as long as tempo & positions are spot on
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5 sets for quality reps:
:60 strict pull-ups – use a band if your max unbroken when fresh is less than 5
:30 rest
:60 wall balls
:30 rst
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5:00-10:00 mobility work – coach-led
Every 3:00 for 5 sets:
3 deadlifts
2 hang power cleans
1 shoulder-to-overhead
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3 sets:
2:00 of (15 burpees + row calories in remaining time)
2:00 rest
*score is your lowest calories in any round
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5:00-10:00 coach-led mobility
AMRAP in 18:00 w/a partner:
6 toes-to-bar or 6 pull-ups or 2 bar muscle-ups – your choice, but stick to the same movement throughout the entire 18:00
9 hand-release push-ups
12 KB goblet squats
*partners trade off completed movements (not rounds) and must tag at each transition
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optional abs/bis/tris of choice
Post result to comments.
SCHEDULE NOTICE: just a single class today @ 9AM, as we’re hosting Eric Oliver @ 1030 for a running clinic – highly recommended!
3 sets as warm-up:
3 pvc passthroughs
3 pvc overhead squats, 2220
10 alternating toe touches from plank
30 single-unders
Every :90 for 15:00 (5 sets of each):
1st: 1 power clean + 1 shoulder press + 1 push press + 1 split jerk
2nd: 1-2 strict weighted supinated pull-ups OR 2 pull-up negatives w/:05-:10 controlled descent
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AMRAP quality reps in 7:00:
1 wall walk
3 dual DB power cleans
2 wall walks
6 dual DB power cleans
3 wall walks
9 dual DB power cleans
and so on, adding 1 wall walk & 3 power cleans each round…
*select a DB weight that makes both movements equally challenging
*quality over absolute speed for this, particularly the wall walks – don’t rush anything…
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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
10:00 to find a heavy 60m/side single-arm DB overhead carry (down & back the rig twice, no putting down the DB)
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20:00 @ 65-75% effort – nice & steady:
15m bear crawl or 15 feet handstand walk
30m moderate/tough Farmer’s walk
15m bear crawl or 15 feet handstand walk
450m row OR .5 mile Assault/Echo Bike OR 450m ski erg
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5:00-10:00 mobility work – coach-led
