Run, row, Assault Bike, and/or ski erg @ easy pace
10 alternating Turkish get-up + windmill
A. Clean-grip deadlift, 8 x 3 @ 50-60% of last week’s heavy single (should feel light & fast throughout), 11X1; begin a set every :90
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Every :60 for 15:00 (5 sets of each):
1st: 1-5 wall walks (should take roughly :30 to complete) or :30 front leaning rest on ground
2nd: 10 tough but unbroken kettlebell swings
3rd: :30 double-unders
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5:00-10:00 coach-led mobility work – 1-2 upper & 1-2 lower pieces
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of [5/side unsupported 1-arm KB row + 10-15 light KB swings]
Every :90 for 12:00 (4 sets of each):
1st: back squats, 20X1 – doubles for sets 1 & 2, then singles for 3 & 4
2nd: :30 strict pull-ups or chin-over-bar hold or 2-arm passive hang
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3 sets for reps:
3:00 of (500/400m row + max DB thrusters in remaining time]
2:00 rest
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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
For time w/a partner, split all work as desired w/only 1 partner working at a time:
100 pull-ups (chin-over-bar, CTB, or Australian) or 30 muscle-ups
1600m run
400m Farmer’s walk, heavy!
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Optional:
Abs, bis, & tris of choice
Sled drag
Sandbag carry
Post result to comments.
SCHEDULE NOTICE: there will be no 1000 class today due to us hosting the fabulous Keith Pettit for a gymnastics clinic, but the 0900 class is still on!
Run, row, Assault Bike, and/or ski erg @ easy pace
3 sets easy of (10 bird dogs + 10 dead bugs)
Every 3:00 for 3 sets:
2 tough front squats, from the ground if clean is proficient, otherwise from the rack
100m row hard!
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Every 3:00 for 3 sets:
3 rounds of (5 kettlebell swings + 5 goblet squats)
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AMRAP in 3:00:
100 double-unders or 150 single-unders
max burpees in remaining time
Post results to comments.
SCHEDULE NOTICE: there will be no 1000 class tomorrow due to us hosting a gymnastics clinic, but 0900 is still on!
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 or make-up conditioning work if not in tomorrow
Post results to comments.
SCHEDULE NOTICE: there will be no 1000 class this Saturday due to our hosting of Keith Pettit for a gymnastics clinic – 0900 is still good to go though, see you all then!
