Run, row, Assault Bike, and/or ski erg @ easy pace
Dynamic mobility work – coach-led
AMRAP in 20:00 in teams of 2, 3, or 4, teammates complete full rounds and trade off relay-style – work HARD when it’s you’re turn!:
6 power cleans or kettlebell swings, select loads that allow for fast unbroken reps
6 burpees
6 power cleans or kettlebell swings
6 burpees
200m run or 250m row
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5:00-10:00 coach-led mobility
Post result to comments.
SCHEDULE NOTICE: adjusted hours today – only 1 class @ 0900, followed by open gym from 1000-1200, we will close promptly @ 1200
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of (10 bird dogs + 10 dead bugs + :10 2-arm passive hang from bar + 10 wall balls w/:01 hold @ bottom)
A. Front squat, 8:00 (includes warm-up – no loading the barbell before the 8:00 begins) to build to a heavy single
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5 rounds for quality reps:
:30 DB renegade rows (1 = 1 push-up + 1/side DB row while in a solid plank position)
:30 rest
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AMRAP in 7:00:
3 thrusters – your choice either barbell or DBs, select loads that allow for at least the rounds of 3/6/9 to be do-able unbroken without much difficulty
3 pull-ups
6 thrusters
6 pull-ups
9 thrusters
9 pull-ups
and so on…
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5:00-10:00 coach-led mobility
3 rounds as warm-up, not for time:
5 box jumps w/emphasis on hip extension – 20 for the 1st, 24 for the 2nd, 30 for the 3rd
10 incline DB scap retractions
15 scap push-ups
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A. 1 squat snatch from high hang + 1 squat snatch from just below the knees + 1 squat snatch, 6 x 1; begin a set every 2:00
B. 1 & 1/4 front squat, 2-2-2-2; 2:00-3:00 rest
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AMRAP in 7:00:
2/1 bar muscle-ups
6m handstand walk (3 mat lengths)
4/2 bar muscle-ups
6m handstand walk
6/3 bar muscle-ups
6m handstand walk
and so on… OR
AMRAP in 7:00:
3 strict pull-up (CTB if possible)
3 wall walks
6 strict pull-up
3 wall walks
9 strict pull-up
3 wall walks
and so on…
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optional:
50/35 Assault Bike calories
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10:00 very easy aerobic work immediately following conclusion of Bike sprint – walk/spin/row
long, unplugged hike or 30:00-60:00 very easy non-eccentric aerobic work of choice (bike/swim/ski/row or combo)
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30:00 focused mobility work of choice
2 sets easy of (10 DB Cuban presses + 5m bear crawl + 5m crab walk + 5m inch worm + 5m duck walk)
Every :60 for 30:00 (10 sets of each):
1st: 2 cleans or 2 clean & jerks or 2 snatches @ 60-70% max
2nd: :10-:20 gymnastics skill practice – work on kips, holds for handstands or pistols, etc., all easily repeatable and non-fatiguing
3rd: :30 easy row – conversational pace, feet out of straps, start @ damper on 10 and reduce by 1 each round
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5:00-10:00 mobility work – coach-led
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets of (10 band dislocates + 10 band pull-aparts + 10 band behind-the-neck presses)
2 sets of (10 alternating side lunges + 5 scap pull-ups + 5 scap push-ups)
A. Power clean, 10 x 1 moderate across or building to a heavy single; begin a rep every :60
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Every 4:00 for 4 sets (will work out to about 2:00 of rest):
:60 wall sit @ just above parallel – unbroken is the goal, otherwise accumulate as much time as possible within the :60
:30 double-unders
12 heavy Russian kettlebell swings
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5:00-10:00 coach-led mobility work
