3 sets as warm-up:
:10-:20 2-arm relaxed hang from bars or rings
3/side 1-arm DB snatch into 15m overhead DB carry after 3rd rep
5 DB goblet squats, 22X1
A. Hang snatch from below the knees, 4 x 2 moderate & crisp; begin a set every 2:00
B. Back squat, 6-6-6, 30X0; begin a set every 3:00
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For time w/7:00 cap:
3-6-9-12-15 thrusters, 115/75
15-12-9-6-3 CTB pull-ups
*so 3 thrusters, 15 CTBs, 6 thrusters, 12 CTBs, and so on…
**adjust load and pulling variation to give yourself a shot to finish under the cap
***we’ll have a partner version of this ready to roll if we have a big turn-out
****I just wanted to make a 4th note
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5:00-10:00 coach-led mobility
Post results to comments.
SCHEDULE NOTICE: just a single class today @ 1030!
A. Close-grip bench press, 9-7-5, 30X0; begin a set every 3:00
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On a single 15:00 running clock:
5:00 @ 70-80% effort of (10 box jump/step-up w/step down + 30m bear crawl)
5:00 rest
5:00 AMRAP of (16 alternating DB snatches + 8 burpees w/lateral hop over DB)
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3 sets not for time:
10 GHD back extensions (flexion/extension of back rather than hinge @ hips), 2020
20 alternating DB curl & press
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5:00-10:00 mobility work – coach-led
Post results to comments.
SCHEDULE NOTICE: we will have open gym hours only tomorrow from 1000-1200 (no classes), and only one class @ 1030 on Friday
For completion as warm-up:
2:00 easy row/bike/ski
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3 sets:
:10 flutter kick
:10 hollow rock
:10 hollow hold
10m duck walk
Every 2:00 for 16:00 (4 sets of each):
1st: 8-10 alternating reverse lunges (bar on back)
2nd: 10-12 alternating DB rows from plank w/:01 pause @ top each rep
*moderate loads you can move perfectly for both
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For time w/9:00 cap:
600m row or 1 mile bike
5 rounds of (18 air squats + 9 toes-to-bar)
3 sets as warm-up:
15m unweighted walk lunges
10 alternating toe touches from plank
15m bear crawl
:20 passive hang from bar
Every :90 for 15:00 (5 sets of each):
1st: 4-5 clean-grip Romanian deadlifts, 21X1 w/bottom position anywhere below the knees but off the floor
2nd: 8-10 alternating DB Z presses w/:01 pause @ the top
*if hamstring mobility limits ability to press while seated on the floor you can sit on a bench
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3 sets for reps:
:90 strict handstand push-ups or ring dips or push-ups
:60 tough Russian kettlebell swings
:30 double-unders
:60 rest
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5:00-10:00 coach-led mobility
For time in teams of 2 w/30:00 cap:
100 pull-ups (must be completed 20/20, 15/15, 10/10, 5/5)
200 wall balls (must be completed 40/40, 30/30, 20/20, 10/10)
300 double-unders (must be completed 60/60, 45/45, 30/30, 15/15)
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optional bis & tris work of choice
