2 rounds as warm-up:
15 light band pass-throughs
15 light band pull-aparts
15 light band good mornings

10:00 coach-led gymnastics practice of choice – pick 1-2 movements, preferably a push & pull, and alternate between them
+
On a 20:00 running clock:
5:00 bike/row/ski moderate
10:00 of [2 wall walks + 20m Farmer’s walk + 20m bear crawl + 20m Farmer’s walk]
5:00 bike/row/ski moderate
+
5:00-10:00 mobility work – coach-led

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4 rounds as warm-up:
1/side Turkish get-up + 1 windmills @ top + 15m single-arm overhead carry
:30 hollow rock

AMRAP in 10:00:
10 perfect hand-release push-ups or 10 handstand push-ups if you’re good there…
10 tough Russian kettlebell swings
40 double-unders
+
Every 2:00 for 18:00 (3 sets of each):
1st: 20 alternating DB curls
2nd: 15-20 unbroken GHD hip extensions
3rd: 20/15 calories – your choice row/bike/ski

5:00-10:00 mobility work – coach-led

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3 sets as warm-up:
10 air squats
10 Australian CTB pull-ups or ring rows
10 push-ups

Every :90 for 15:00 (5 sets of each):
1st: 1 squat clean (or 1 power clean + 1 front squat if that will allow for a more challenging load)
2nd: max unbroken toes-to-bar up to 15 reps OR 10 controlled hanging knee raises
+
For time w/10:00 cap:
50 hang squat cleans, 95/65
+
5:00-10:00 coach-led mobility

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3 rounds:
3 slow & controlled inchworms
15m/side 1-arm Farmer’s walk
:15/side star plank
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Every :90 for 15:00 (5 sets of each):
1st: 2-3 shoulder presses, 21X2
2nd: 8-10 steps light DB death march
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AMRAP in 8:00:
8 burpees
8 Russian kettlebell swings
+
5:00-10:00 coach-led mobility

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SCHEDULE NOTICE: there will be no 630PM class or open at that time tonight as we host UC’s CHAARG women

Dynamic mobility work – coach-led

For time in teams of 3 w/25:00 cap:
200 wall balls
10 rounds of [60 double-unders + 15 calories (your choice again)]
*same concept/structure as last week, w/only 1 team member working on the wall balls and 1 working on the 10 rounds at any given time (though WBs and the DU/cal can be accumulated simultaneously until one is completed)
+
optional bis & tris work of choice

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3 sets as warm-up:
:20 hollow rock
10 Russian kettlebell swings
5 DB goblet squats, 10X1

A. Back squat, 8 x 3 @ 60-70% of max, 10X1; begin a set every :60
+
4 sets:
:30 hand-release push-ups
:30 alternating DB snatches
:60 rest
+
4 sets:
:15 L-arm DB hang clean & jerk
:15 R-arm DB hang clean & jerk
:30 calories – your choice
:60 rest
+
5:00-10:00 coach-led mobility

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