3 rounds easy:
5 light band passthroughs
10 band pull-aparts
5 prisoner Kang squats
2 inchworms
Every :90 for 15:00 (5 sets of each):
1st: 3 halting snatch-grip deadlifts w/:01 pause just below the knees on the way up & down each rep, :01 reset between reps (so no touch-and-go)
2nd: 3-6 dual DB Z presses, 41X1
+
5 rounds for time:
10 alternating 1-arm DB hang clean & jerks, heavy
10 burpees
*perform along the length of the rig, performing 1full round @ each squat station on the way down
+
5:00-10:00 coach-led mobility
For completion as warm-up:
15m toe walk
15m heel walk
15m walking lunges
15m bear crawl
15m crab walk
15m duck walk
Every :60 for 10:00 (5 sets of each):
1st: :15-:30 2-arm active hang from bar, L-hang, or toes-to-bar hold (can also progress through each during each round)
2nd: :15-:30 freestanding handstand hold or tripod headstand hold or handstand walk practice
20:00 @ 75% effort – steady throughout:
15/10 calories – your choice row/bike/ski
:60 plank – your choice ground or rings
5/side windmill w/DB, KB, or med ball
20 alternating DB curl & press, light
+
5:00-10:00 mobility work – coach-led
For time & art quality w/a partner:
100 double-unders + base snowball
75 calories + middle snowball
50 burpees + top snowball
100 double-unders + hat
75 calories + eyes
50 synchronized air squats + nose
100 double-unders + mouth
75 calories + pipe
50 burpees + arms
100 double-unders + buttons
75 calories + scarf
50 synchronized alternating reverse lunges + eyebrows
*after completion of each movement you will draw the correlated snowman piece while in a plank
Post results to comments.
SCHEDULE NOTICE:
today: 1030 class only
tomorrow (12.25): closed
Thursday (12.26): no 6AM, but normal schedule resumes with our 1030 class
3 rounds easy:
6 light band passthroughs
6 prisoner Kang squats
12 band pull-aparts
12 scap push-ups
Every :90 for 22:30 (5 sets of each):
1st: 3 power cleans + 3 front squats @ the top of the 3rd clean
2nd: 6-9 DB Z presses
3rd: 3-9 unbroken strict pull-ups – band-assist as needed to ensure at least 3 unbroken
+
5 sets:
:45 row/bike/ski easy
:15 row/bike/ski all-out
:60 walk rest
+
5:00-10:00 coach-led mobility work
Post results to comments.
SCHEDULE NOTICE:
tomorrow (12.24): 1030 class only
Wednesday (12.25): closed
Thursday (12.26): no 6AM, but normal schedule resumes with our 1030 class
For time w/a partner w/only 1 partner working @ a time:
50-40-30 of (alternating DB snatches + alternating single-DB box step-ups)
30-40-50 of (row calories + wall balls)
*larger classes can start on either couplet
+
optional abs/bis/tris of choice
