Friday, 03.31.23 – Health & Sport

Hinge strength & press gymnastics + barbell chipper 3 rounds as warm-up: 10 pvc passthroughs 10 pvc good mornings 10 pvc squats – back or overhead + Every 3:00 for 15:00 (5 sets): 1 snatch 1 clean 1 deadlift 1-3 wall walks or 3-6 wall-facing handstand push-ups + For load/time w/7:00 cap: 9 power snatches
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Saturday, 08.20.22 – Health & Sport

Partner things 10:00 dynamic mobility work – coach-led + For time w/partner w/30:00 cap: 120/105/90 (MM/MF/FF) row calories 800m run 60 power cleans, up to 135/95 800m run 120 burpees (or 60 strict handstand push-ups) *runs are performed together, partners trade off all other work as desired with only 1 working at a time +
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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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