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)
A. Snatch, 10:00 coach-led tech work
+
Every :90 for 12:00 (4 sets of each):
1st: 2 back squats building to end of a very tough double, 20X1
2nd: 2 weighted strict pull-ups, 21X0 or max up to :30 chin-over-bar or chest-to-bar
+
For time:
250m row
15 burpees
25 kettlebell swings
15 burpees
250m row
+
5:00-10:00 independent mobility work of choice
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)
A. Snatch, 10:00 coach-led tech work
+
Every :90 for 9:00 (3 sets of each):
1st: 3 back squats, 20X1
2nd: 3 weighted strict pull-ups, 21X0 or max up to :30 chin-over-bar hold
+
AMRAP in 6:00:
DB man-makers – you pick the weight!
+
5:00-10:00 independent mobility work of choice
Post results to comments.
SCHEDULE NOTICE: just a few changes for the holidays…
Today 12.23: 6, 1030, 430, 530 only (no 630)
Saturday 12.24: 9 class only (no 1000)
3 rounds not for time:
10 burpee box jumps, 24/20
5-10 handstand push-ups (strict or kipping)
+
A. Back squat, 5-5-5 @ 60-70% 1RM – treat as a deload, 20X1; 2:00 rest
B. Snatch, build quickly to a single @ 80% 1RM
C. Clean & jerk, build quickly to 80% 1RM
+
Not for time:
50 strict pull-ups, switch grip every time you break rest as needed throughout to ensure quality reps & ROM
+
3 rounds:
20 light reverse hypers
:30 hollow rock
3 rounds not for time:
5 box jumps w/step-down, 30/24
5-10 handstand push-ups (strict or kipping)
+
A. Back squat, build quickly to a moderate single for the day, 20X1
+
AMRAP in 20:00:
20 thrusters, 135/85
20 pull-ups
20 bar-facing burpees
+
3 rounds not for time:
:30 Sorensen hold
:30 hollow hold
Run, row, Assault Bike, and/or ski erg @ easy pace
3 sets easy of (10 bird dogs + 10 dead bugs)
10:00 jump rope & handstand hold/walk/push-up practice – coach-led
3:00 rest
10:00 to build to a tough back squat 5, triple, or single – your choice
3:00 rest
10:00 @ easy effort:
30m crawl
30m Farmer’s walk, tough
300m row or .3 mile Assault Bike or 300m ski erg
SCHEDULE NOTICE: just a single class today @ 1030, regular schedule resumes tomorrow
