2 rounds as warm-up of [3 overhead squats @ 5511 + :05 chin-over-bar hold + :05 hang from bar w/elbows @ 90 degrees + :05 dead hang + 200m jog or row or bike or ski erg]
A. Clean-grip deadlift, build to a heavy (but perfect, of course) single for the day in 8:00 (includes warm-up)
B. Seated 1-arm DB shoulder press, 3 x 6-8/side, 21X1; no rest between sides, begin a set every 2:30
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AMRAP in 8:00:
32 double-unders or 64 single-unders
8 burpees
32 double-unders or 64 single-unders
8 alternating DB snatch, tough
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5:00-10:00 mobility work – coach-led
2 rounds of(2/side Turkish get-up + 10/side side plank rotations + :60 row/bike/ski easy or 200m jog)
A. Back squat, 1-1-1-1 starting moderate and ending w/a very tough single, 20X1; begin a set every 2:30
B. Strict pull-ups (CTB and/or weighted if do-able in the rep range, assist w/lightest possible bands if at least 3 is not achievable), 3 x 3-5, 31X1; begin a set every 2:00
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For time w/10:00 cap:
500m row or 400m run or .5 mile Assault Bike – your choice
40 wall balls
30 toes-to-bar
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5:00-10:00 coach-led mobility work
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
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
