2 sets as warm-up:
:20 hollow hold
10 alternating toe touches from plank
5 air squats w/alternating single-arm reach overhead
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Every :60 for 15:00 (5 sets of each):
1st: 4-6 clean-grip Romanian deadlifts
2nd: 4-6 L arm half-kneeling DB/KB shoulder press
3rd: 4-6 R arm half-kneeling DB/KB shoulder press
*controlled throughout w/slow negatives – think 3011 for both movements
*load in opposite hand of lead leg on the presses
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AMRAP in 8:00:
8 alternating DB snatches or Russian kettlebell swings
8 push-ups or 8 strict handstand push-ups
8 sit-ups w/fingertips on temples throughout
+
5:00-10:00 coach-led mobility
Month: May 2020
Saturday, 05.30.20 – Health & Sport
10:00 dynamic mobility work – coach-led
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For time w/a partner:
84 alternating box step-ups – prisoner or loaded with single DB/KB
42 pull-ups
60 alternating box step-ups
30 pull-ups
36 alternating box step-ups
18 pull-ups
1200m run
*split all in-gym movements evenly (partner 1 does 42 step-ups, partner 2 does 42 step-ups, partner 1 does 21 pull-ups, partner 2 does 21 pull-ups, and so on…), then complete the 1200m run together (properly distanced, off course, but stay even with each other)
+
easy walk cool-down
Friday, 05.29.20 – Health
3 sets as warm-up:
10 alternating prisoner tall kneeling to standing
1/side 3-way straight-leg raises w/:01 hold @ top of each position
Every :90 for 15:00 (10 sets):
1 snatch-grip deadlift
1 hang snatch pull from just below the knees
1 hang power snatch from just below the knees
*keep thing light, even empty bar is good for these today as emphasis is on proper positions around the knees and hip contact/extension
+
21-15-9 for time & quality w/9:00 cap:
Deadlifts, power cleans, or power snatches
Bar-facing burpees
*bar work should be light and able to moved smoothly/efficiently with limited breaks/rest
+
5:00-10:00 easy mobility work of choice
Thursday, 05.28.20 – Health
For completion as warm-up:
10m toe walk
10m heel walk
10m walking lunges
10m bear crawl
10m crab walk
10m duck walk
:30-:60 relaxed hang from bar
+
Every :60 for 12:00 (6 sets of each):
1st: upper gymnastics press tech
2nd: upper gymnatstics pull tech
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Every 3:00 for 12:00 (4 sets)
400m run @ easily sustainable aerobic effort – cut distance down if needed to allow for at least :60 recovery
notes: everything easy today, pick a static hold or handstand walk variation for the press and a hollow-arch/kip variation for the pull… runs preferred today if weather allows, stay outside for the recovery portion, too…
Wednesday, 05.27.20 – Health
Reminder: register for class ahead of time through the ZenPlanner app (we sent out directions for that last week, let us know if you’re having any issues and we’ll figure it out ASAP)…it’s highly likely some classes will fill up quickly, we’ll likely be expanding both caps and class offerings sooner rather than later to accommodate, thank you for being patient as we welcome everyone back!
2 rounds easy as warm-up:
:15-:30 relaxed hang from bar
:30 plank
30 jumping jacks
+
Every :90 for 12:00 (4 sets of each):
1st: 4 DB/KB goblet elevator squats w/:01-:02 pauses 1/2 of the way down, at the bottom, & 1/2 way up again for each rep (so each rep should take roughly :06-:10)
2nd: 4-8 scap pull-ups, 1111 (so each rep should take :04)
+
8:00 @ 70-80% effort – rep quality over speed/total:
2 alternating DB snatches or KB swings
2 alternating single-arm DB/KB overhead reverse lunges (same loading as on snatch, if overhead position/stability limits quality then opt for DB/KB @ shoulder), switch sides as needed
2 strict toes-to-bar or controlled hanging knee raises
4/4/4
6/6/6
and so on, adding 2 each round…
+
10:00 coach-led mobility
*notes – use a single DB/KB for the entire day if possible, choose wisely…
Tuesday, 05.26.20 – Health
Reminder: register for class ahead of time through the ZenPlanner app (we sent out directions for that last week, let us know if you’re having any issues and we’ll figure it out ASAP)…it’s highly likely some classes will fill up quickly, we’ll likely be expanding both caps and class offerings sooner rather than later to accommodate, thank you for being patient as we welcome everyone back!
3 sets as warm-up:
5 slow prisoner Kang squats
5 glute bridge to sit-up
:10-:30 handstand hold
+
Every 3:00 for 15:00 (5 sets):
1 clean-grip deadlift
1 power clean
1 hang power clean
:30 hollow hold OR 10 slow & controlled alternating toe touches from plank OR 5-10 solid push-ups if you didn’t do Murph yesterday
*keep the barbell light today, likely no more than 135/95
+
3 sets:
:15-:30/side plank or star plank
+
5:00-10:00 coach-led mobility