10:00-15:00 as warm-up:
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of [6/side moderate DB external rotations + 6 alternating pistols or pistol progressions]
A1. Alternating DB reverse lunges, 3 x 10-12 total; :60 rest
A2. 1-arm DB overhead carry, 3 x 15m/side heavy!; :60 rest
+
AMRAP in 8:00:
400m run
4 burpees
4 toes-to-bar
8 burpees
8 toes-to-bar
12 burpees
12 toes-to-bar
and so on…
+
3 sets:
15 unweighted hip extensions or light reverse hypers
rest as needed
10:00-15:00 as warm-up:
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of [6/side moderate DB external rotations + 6 alternating pistols or pistol progressions]
A1. Alternating DB reverse lunges, 3 x 12-16 total; :60 rest
A2. 1-arm DB overhead carry, 3 x 20m/side heavy!; :60 rest
+
15:00 @ 80%:
400m run
12 burpees
18 toes-to-bar or AbMat sit-ups
+
3 sets:
10-15 unweighted hip extensions
rest as needed
Post results to comments.
SCHEDULE NOTICE: We will only have a single class @ 1000 on Memorial Day, Monday 05.30.16. You guessed it… Murph variations for everyone!
10:00 as warm-up:
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of [15′ forward bear crawl + 15′ reverse bear crawl]
A. Snatch (any variation), build to a tough single in 10:00 or 10:00 EMOM moderate drilling 1 component of the lift
B. Pronated strict weighted pull-ups, 3-3-3, 21X0 (or 3 x 3 negatives w/:05 descent if no strict pull-up); 2:00 rest
+
3 sets picking up where you left off:
3:00 of [60 double-unders or single-unders + 400m row + 20 push-ups]
:60 rest
+
5 sets:
:20 hollow rock or hold
:10 rest
:20 superman hold
:10 rest
10:00 as warm-up:
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of [1-3 dead hang to inverted + 1-3 wall walks]
5:00-10:00 muscle-up and/or handstand walk practice – coach led
+
For time w/a partner – only 1 working at a time:
800m run
80 pull-ups
400m run
120 wall balls
200m Farmer’s walk, tough
+
Optional:
Abs, bis, & tris or choice
A. High hang squat clean, build to a heavy single for the day
B. Back squat, 8 x 3 @ 50% of tested 1RM, 10X1; begin a set every :60
C. Close-grip bench press, 3-3-3-3, 21X1; 2:00 rest
+
3 sets for even times:
20 Russian kettlebell swings, goal is 70/53
400m run
20m KB goblet walking lunge, same weight as swings
4:00 walk rest
+
Crossover Symmetry recovery
10:00 as warm-up:
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of [1-3 dead hang to inverted + 1-3 wall walks]
5:00-10:00 muscle-up and/or handstand walk practice – coach led
+
AMRAP in 20:00 w/a partner – only 1 working at a time, break up all runs & reps as desired:
400m run
30 kettlebell swings
20 pull-ups
+
Optional:
Ab sculpting of choice
