Happy New Year! No classes today, though we will have open gym from 1030-130 (Emily’s music will be featured), come on in and play around a bit…

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 goblet squats w/pause in the hole)

Every :90 for 15:00 (5 sets of each):
1st: 5 back squats, 20X1
2nd: 3-5/side 1-arm DB push press, tough
+
AMRAP in 7:00:
3 DB thrusters
3 pull-ups or 3 CTB pull-ups or 1 muscle-up
6 DB thrusters
6 pull-ups or 6 CTB pull-ups or 2 muscle-ups
9 DB thrusters
9 pull-ups or 9 CTB pull-ups or 3 muscle-ups
and so on…
+
5:00-10:00 coach-led mobility

Post results to comments.

Run, row, Assault Bike, and/or ski erg @ easy pace
Dynamic mobility work – coach-led

10 rounds for time w/a partner, alternate completed rounds so that each does 5:
30 double-unders
12 deadlifts
10 hang power cleans
8 bar-facing burpees
+
abs, bis, & tris work of choice

Post result to comments.

For completion as warm-up:
500m row easy
30m bear crawl
300m row moderate
30m bear crawl
100m row hard

Every :60 for 15:00 (5 sets of each):
1st: :20 kipping practice
2nd: :20 handstand hold or 5-10m handstand walk or :20 hollow hold
3rd: :30 double-under practice
+
Every :60 for 15:00 (5 sets of each):
1st: :30 Assault Bike @ moderate/tough effort
2nd: 30m tough Farmer’s walk
3rd: 5 weighted hip extensions + :15 Sorensen hold @ top of last rep
+
5:00-10:00 mobility work – coach-led

Post results to comments.

Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets of (10 band dislocates + 10 band pull-aparts + 10 band behind-the-neck presses)
2 sets of (5-10m overhead duck walk + :20 hollow hold)

Every 2:00 for 10:00 (5 sets):
3 hang power snatches OR 3 hang power cleans if overhead is problematic, solid reps over absolute load
+
AMRAP in 18:00 w/a partner, trade off completed rounds:
35/25 row calories
15 burpees
+
5:00-10:00 coach-led mobility work

Post results to comments.

2 rounds as warm-up:
15m bear crawl
15m walking lunge w/a twist
:10 chin-over-bar hold

Every :90 for 15:00 (5 sets of each):
1st: 5 front squats from the ground (a full squat clean counts as the first)
2nd: max strict pull-ups in :30
+
AMRAP in 8:00:
20 toes-to-bar
40 wall balls
80 double-unders
+
5:00-10:00 coach-led mobility work

Post results to comments.

SCHEDULE NOTICE: 600, 1030, 430 classes only today (530 & 630 are canceled) – regular schedule resumes tomorrow