Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of (10 bird dogs + 10 dead bugs + :10 2-arm passive hang from bar + 10 wall balls w/:01 hold @ bottom)
A. Front squats, 8 x 3 moderate (60-70% of max – slightly heavier than last week), 10X1 – emphasis on speed coming out of the hole; begin a set every :60
B. Bent-over DB rows, 3 x 6-8, 2012; begin a set every 2:00
+
AMRAP in 7:00:
max burpees w/2-hand touch to target 6+” above standing reach – begin each minute, including the first, w/7 Russian kettlebell swings
+
5:00-10:00 coach-led mobility
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of (10 bird dogs + 10 dead bugs + :10 2-arm passive hang from bar + 10 wall balls w/:01 hold @ bottom)
A. Hang clean (power or squat) from pause just below knees, 3-2-1-3-2-1 speed/quality over load; begin a set every 2:00
B. DB bench press, 3 x 6-8, 40X1; begin a set every 2:30
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3 rounds for time w/7:00 cap:
60 double-unders or 90 single-unders
20 alternating reverse goblet lunges, moderate up to 53/35
10 burpees
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5:00-10:00 coach-led mobility
Run, row, Assault Bike, and/or ski erg @ easy pace
3 sets easy of (10 bird dogs + 10 dead bugs + :10 2-arm passive hang from bar)
Every :90 for 12:00 (4 sets of each)
1st: 2 back squats starting moderate and building to tough
2nd: 3-5 DB shoulder press, 21X1
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For reps:
5:00 muscle-ups or strict pull-ups
:60 rest
3:00 wall balls
:60 rest
:60 double-unders
+
5:00-10:00 coach-led mobility
Post results to comments.
SCHEDULE NOTICE: tomorrow, 02.18.17, we will only be having a single class @ 0900, after which the gym will be closed to everyone not registered for the MovNat Workshop (info @ https://www.movnat.com/shop/1-day-elements-workshop-cincinnati-oh/) held from 1000-1600
Run, row, Assault Bike, and/or ski erg @ easy pace
3 sets easy of (10 bird dogs + 10 dead bugs + :10 2-arm passive hang from bar)
Every :90 for 12:00 (4 sets of each)
1st: 3 back squats starting moderate and building to tough
2nd: 3-6 DB shoulder press, 21X1
+
3 rounds for time:
75/50/25 double-unders or single-unders – select a rep number that is do-able in :60
15 kettlebell swings, unbroken but not to exceed 70/53
15 burpees
+
5:00-10:00 coach-led mobility
Run, row, Assault Bike, and/or ski erg @ easy pace
3 sets easy of (10 bird dogs + 10 dead bugs + :10 2-arm passive hang from bar)
10:00 to build to a tough set of either 2 front squats or 2 overhead squats (set starts from the ground)
+
AMRAP in 10:00:
20 wall balls
20 burpees
20 pull-ups
+
5:00-10:00 coach-led mobility
Run, row, Assault Bike, and/or ski erg @ easy pace
3 sets easy of (10 bird dogs + 10 dead bugs + :10 2-arm passive hang from bar)
Every :90 for 15:00 (5 sets of each):
1st: 5 front squats from the ground OR 5 overhead squats from the ground
2nd: 3-4 unsupported DB rows (both arms at same time), 3010
+
AMRAP in 6:00:
20 burpees w/2-hand touch to target 4-8” above standing reach
20 Russian kettlebell swings
+
5:00-10:00 coach-led mobility
