Tuesday, 03.15.22 – Health & Sport

Long EMOM 3 rounds as warm-up: 10 alternating toe touches from plank 10 alternating prisoner tall kneeling to standing + Every :60 for 28:00 (7 sets of each) 1st: 3 power clean singles 2nd: 6-9 calories 3rd: 1-3 wall walks 4th: 6-9 calories 5th: 3-6 bar-facing burpees 6th: 6-9 calories + 5:00-10:00 coach-led mobility
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Friday, 02.11.22 – Health & Sport

Hinge & press strength + couplet 3 rounds as warm-up: 10 pvc passthroughs 10 light Russian kettlebell swings 5 goblet squats + Every 3:00 for 15:00 (5 sets): 3 clean- or snatch-grip deadlifts, 31X1 6-12 strict handstand push-ups or seated DB shoulder presses + AMRAP in 7:00: 3 bar-facing burpees 3 power cleans or power
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Press & unilateral hinge strength + cal/hinge/press AMRAP

3 rounds as warm-up: 5 hanging knee raises w/short pause @ top 5 slow push-ups 5 slow prisoner good mornings + Every :90 for 15:00 (5 sets of each): 1st: 3-4 barbell shoulder presses, 11X1 2nd: 6-8 alternating dual DB crossbody Romanian deadlifts, slow & controlled still but likely heavier than last week + AMRAP
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Friday, 04.23.21 – Health & Sport

Squat & upper pull strength + pull/single-leg couplet 2 rounds as warm-up: 10 pvc passthroughs 10 pvc overhead squats 10 pvc good mornings 5 toes-to-bar or hanging knee raises + Every :90 for 15:00 (5 sets of each): 1st: 2-3 front squats, 20X1 2nd: 2-3/side 3-point DB rows – heavy! + For time w/9:00 cap:
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Wednesday, 04.21.21 – Health & Sport

Clean/push/cal AMRAP + accessory work 2 rounds as warm-up: :30 hang from bar 10 alternating toe touches from plank 5 prisoner Kang squats + 5:00 to clean or snatch prep + 5 sets for load/completion: :60 to complete 3 power cleans or 3 power snatches :60 strict handstand push-ups or perfect push-ups :60 calories @
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