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
B. Weighted pull-up, build to a heavy single in 8:00 or if no strict pull-up then 8 x :05-:10 chin-over-bar hold beginning every :60
+
AMRAP in 5:00:
5 toes-to-bar
10 push-ups
15 air squats
OR
AMRAP in 5:00:
5 handstand push-ups
10 alternating pistols
15 toes-to-bar
+
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
+
For times, start each mini-chipper on a 6:00 clock and rest the remainder of the 6:00:
21 pull-ups
15 burpees
9 wall balls
+
For time:
21 wall balls
15 pull-ups
9 burpees
+
For time:
21 burpees
15 wall balls
9 pull-ups
+
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 (any variation) or overhead squat, 10:00 coach-led light/moderate technique work
+
Every 3:00 for 3 sets (adjust reps and select loads that allow all work to be completed in under :90):
5 toes-to-bar
5 goblet squats
5 toes-to-bar
5 goblet squats
5 toes-to-bar
5 goblet squats
+
For time:
21 DB shoulder-to-overhead
15 kettlebell swings
9 burpees w/2-hand touch to target 4-8″ above standing reach
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
Run, row, Assault Bike, and/or ski erg @ easy pace
3 sets easy of (10 bird dogs + 10 dead bugs)
A. Power clean, 1 moderate/tough single every :60 for 10 sets OR 10:00 to build to a heavy single
+
Every 3:00 for 3 sets – adjust reps/variation as needed to ensure work is completed in under :90:
5 pull-ups
5 perfect push-ups
5 pull-ups
5 push-ups
5 pull-ups
5 push-ups
+
For time:
200m run or .4 mile Assault Bike
20 kettlebell swings, moderate up to 53/35
20 burpees
Post results to comments.
SCHEDULE NOTICE: there will be no 630PM class this evening, so we’d love to see everyone @ 430 and 530… all other classes today and tomorrow will run as scheduled
Run, row, Assault Bike, and/or ski erg @ easy pace
3 sets easy of (10 bird dogs + 10 dead bugs)
Every 3:00 for 3 sets:
2 tough front squats, from the ground if clean is proficient, otherwise from the rack
100m row hard!
+
Every 3:00 for 3 sets:
3 rounds of (5 kettlebell swings + 5 goblet squats)
+
AMRAP in 3:00:
100 double-unders or 150 single-unders
max burpees in remaining time
Post results to comments.
SCHEDULE NOTICE: there will be no 1000 class tomorrow due to us hosting a gymnastics clinic, but 0900 is still on!
