Run, row, Assault Bike, and/or ski erg @ easy pace
3 sets easy of (10 bird dogs + 10 dead bugs + :10 2-arm passive hang from bar)
A. Snatch, 10:00 coach-led tech work
+
Every :90 for 9:00 (3 sets of each):
1st: 3 back squats, 20X1
2nd: 3 weighted strict pull-ups, 21X0 or max up to :30 chin-over-bar hold
+
AMRAP in 6:00:
DB man-makers – you pick the weight!
+
5:00-10:00 independent mobility work of choice
Post results to comments.
SCHEDULE NOTICE: just a few changes for the holidays…
Today 12.23: 6, 1030, 430, 530 only (no 630)
Saturday 12.24: 9 class only (no 1000)
Run, row, Assault Bike, and/or ski erg @ easy pace
Dynamic hip & shoulder mobility – coach’s choice
2 sets easy of [10 DB Cuban presses + :30 bottom of goblet squat hold]
A. Make-up strength work from Mon-Wed or weightlifting tech work, 15:00 to work on snatch, clean, or jerk positions – nothing above 65% max
B. Prowler/sled/strongman fun or make-up conditioning work if not in tomorrow
Post results to comments.
SCHEDULE NOTICE: just a few changes for the holidays…
Friday 12.23: 6, 1030, 430, 530 only (no 630)
Saturday 12.24: 9 class only (no 1000)
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets of (15 band pull-aparts + 10 jumping switch lunges or unweighted walking lunges)
10:00 coach-led gymnastics practice – handstands, kipping, pistols, rope climb, etc.
+
AMRAP in 7:00:
7 toes-to-bar or sit-ups
14 kettlebell swings, moderate
21 air squats
+
3 rounds not for time:
:30/side plank (hand or forearm)
15 band good mornings, hip extensions, or reverse hypers
Run, row, Assault Bike, and/or ski erg @ easy pace
5 rounds of(1/side Turkish get-up + 1-5 strict pull-ups or :05 chin-over-bar hold)
Every :90 for 22:30 (15 intervals):
Intervals 1-5: 1 power clean, start moderate and build to a challenging but repeatable load
Intervals 6-10: 3-5 DB push presses, 21X1 – add weight each set as long as lockout is strong
Intervals 11-15: 1 power clean, goal is all reps @ best weight from 1st 5 intervals
+
3 sets for total reps:
:40 burpees to 2 hand touch to target 4-8” above standing reach
:20 rest
+
5:00-10:00 coach-led mobility work
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of (10 bent-over DB rows + 10 Russian kettlebell swings)
Every :60 for 15:00 (5 sets of each):
1st: 10m goblet walking lunges – heavier than last week!
2nd: 5-10 unbroken strict pull-ups or Australian CTB pull-ups
3rd: :30 front leaning rest on ground or rings or :30 dip support (top or ring or bar dip)
+
For time w/8:00 cap:
50 row calories
50 wall balls
50 double-unders or 100 single-unders
+
5:00-10:00 mobility work – coach-led
