2 rounds of(1/side Turkish get-up w/windmill @ top + :10/side star side plank + :60 row/bike/ski easy or 200m jog)
Every :90 for 12:00 (4 sets of each)
1st: 12 1-arm DB overhead walking lunges – switch arms after 6
2nd: :30 tuck-knee hang from bar
+
Every 3:00 for 4 sets:
10 Australian CTB pull-ups or ring rows – set-up that allows for solid unbroken reps
15 goblet squats – challenging load that’s still do-able unbroken for all sets
:60 front leaning rest on ground (hands or forearms)
+
5:00-10:00 coach-led mobility work
For completion as warm-up:
20 air squats
:05-:10/side 1-arm hang from ring or bar (sub :20 2-arm hang)
200m jog or row or bike or ski erg
10 scap push-ups, 1011
10 overhead squats @ 21X1
5 rounds for time w/a partner, split all work as desired:
800m run
30 kettlebell swings
10 wall walks
+
5:00-10:00 coach-led mobility
Post results to comments.
SCHEDULE NOTICE: we will only have 1 class today @ 1030, work hard and enjoy the rest of the holiday!
3 rounds not for time:
10/side 1-arm DB scap retractions
10/side 1-arm DB scap protractions
:30/side easy pec stretch
A. Power clean, build to a tough single in 10:00 (includes warm-up)
+
5 rounds for time w/a partner, split all work as desired w/only 1 working at a time:
800m run
30 power cleans, 95/65
10 wall walks or 20m handstand walk
Run, row, Assault Bike, and/or ski erg @ easy pace
Dynamic mobility work – coach-led
For total reps in teams of 2 w/only 1 partner working at a time:
10:00 of (10 burpee box jump-overs or step-overs + 15 toes-to-bar)
5:00 rest
10:00 of (20/15 row calories + 60 double-unders)
+
5:00-10:00 coach-led mobility
3 rounds not for time:
5-8 empty bar hang muscle snatches
5-8 empty bar thrusters
5-8 empty bar back squats
Every :60 for 12:00 (12 total sets, 4 of each):
Sets 1-4: 5 hang power snatches from below the knees, light
Sets 5-8: 3 hang power snatches from below the knees, moderate
Sets 9-12: 1 hang power snatch from below the knees, tough
+
For total reps in teams of 2 w/only 1 partner working at a time:
10:00 of [10 burpee box jump-/step-overs + 15 toes-to-bar]
5:00 rest
10:00 of [20/15 Assault Bike calories + 10m single-arm overhead DB walking lunges, 80/50]
