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 (any variation) or overhead squat, 10:00 coach-led light/moderate technique work
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Every 3:00 for 3 sets (adjust reps and select loads that allow all work to be completed in under :90):
5 toes-to-bar
5 goblet squats
5 toes-to-bar
5 goblet squats
5 toes-to-bar
5 goblet squats
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For time:
21 DB shoulder-to-overhead
15 kettlebell swings
9 burpees w/2-hand touch to target 4-8″ above standing reach
Run, row, Assault Bike, and/or ski erg @ easy pace
Dynamic hip & shoulder mobility – coach’s choice
2 sets easy of [5/side moderate kettlebell snatch + :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 fun, 10:00 Assault Bike for max calories, or make-up conditioning work if not in tomorrow
Post results to comments.
SCHEDULE NOTICE: there will be no 630 class this evening, but you’re encouraged to get in a little active recovery work w/us @ Madison Bowl – two games + shoes for $9
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets of (15 band pull-aparts + 4-6/side pistols or shrimp squats)
A. Squat clean, 8 x 1 moderate/tough according to your skill/comfort, nothing ugly; begin a rep every :90
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4 sets for reps:
:60 DB man-makers, moderate/tough (1 = 1 push-up + 1/side row + 1 thruster)
:60 rest
:60 row calories
:60 rest
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5:00-10:00 coach-led mobility work – 2-4 movements/positions
Run, row, Assault Bike, and/or ski erg @ easy pace
10 alternating Turkish get-up + windmill
Every :90 for 12:00 (4 sets of each):
1st: 2 snatch-grip deadlifts, 31X1
2nd: 6-8 seated on floor DB shoulder presses, 11X1
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21-15-9 for time w/10:00 cap:
Russian kettlebell swing, moderate
Sit-up
Push-up
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5:00-10:00 coach-led mobility work
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of (5/side unsupported 1-arm KB/DB row + 5/side light 1-arm kettlebell swings)
A. DB rear foot elevated split squat test, 12:00 to build to an 8RM/leg, 30X0 – long-term goal is 8 reps/leg holding .33 body weight in each hand
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AMRAP in 10:00:
10 pull-ups or Australian pull-ups
20 wall balls
40 double-unders or 80 singles
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5:00-10:00 mobility work – coach-led
