Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets of (4-6/side light DB external rotations + 4-6/side pistols or shrimp squats)
A. 1-arm DB/KB overhead walking lunges, 4 x 15m – alternate sides set-to-set so each side does 2 sets; begin a set every 2:00
B. Alternating DB rows from plank position, 3 x 10-12 total (5-6/side); begin a set every 2:00
+
For time:
45 row calories
30 DB thrusters, moderate (something you’ll likely break 1-2 times)
+
5:00-10:00 coach-led mobility work – 2-4 movements/positions
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of [:30 freestanding handstand or tripod or nose-to-wall hold + 5-10/side light 1-arm kettlebell swings]
Every :90 for 12:00 (4 sets of each):
1st: 4-6 back squats, 20X1
2nd: 30m Farmer’s walk
+
AMRAP in 10:00:
10 toes-to-bar
200m run
30 air squats
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5:00-10:00 mobility work – coach-led
Run, row, Assault Bike, and/or ski erg @ easy pace
Dynamic mobility work – coach-led
AMRAP in 18:00 w/a partner, trade off as desired by only 1 partner works at a time:
20 kettlebell swings
20 burpees
20 row calories
200m run
30 kettlebell swings
30 burpees
30 row calories
300m run
40 kettlebell swings
40 burpees
40 row calories
400m run
and so on…
+
Optional:
Abs, bis, & tris of choice
Sled drag
Sandbag carry
Run, row, Assault Bike, and/or ski erg @ easy pace
3 sets easy of (10 bird dogs + 10 dead bugs)
Every 2:00 for 12:00 (3 sets of each):
1st: 1 power clean + 2 front rack alternating reverse lunges + 1 front squat, all tough
2nd. 6-8 total (3-4/side) seesaw DB bench press (non-working arm stays @ lockout)
+
3 rounds for reps – keep a running tally and score as total reps perfomed:
:40 pull-ups
:20 rest
:40 wall balls
:20 rest
+
3 rounds not for time:
:30/side plank
25 band good mornings or 10-15 light reverse hypers
Post results to comments.
SCHEDULE NOTICE: there will be no coached 630PM class this evening, though the gym will still be open – Emily & Chelsea will both be able to answer any questions re: the training, through will not be actually coaching
