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
Dynamic mobility work – coach-led
For time w/a partner, split all work as desired w/only 1 partner working at a time:
100 alternating 1-arm DB snatches
100 burpees
2000m row
+
Optional:
Abs, bis, & tris of choice
Sled drag
Sandbag carry
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!
A. Strict muscle-up, front lever, or dead hang to inverted, 5:00-10:00 practice/progressions
B. Back squat, take your time and build to a heavy 5
+
5:00 @ 80-90% effort:
3 bar muscle-ups or 1 rope climb
10 power snatches, 75/55
+
10:00 rest
+
2 rounds for time:
25 burpees w/lateral hop over the erg
25 row calories
+
3 rounds not for time:
15 unweighted hip extensions
5 L-pull-ups or :10-:20 L-hang or bent-knee hang from bar
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:
3 moderate/tough front squats, from the ground if clean is proficient, otherwise from the rack
12 tough Russian kettlebell swings
+
Every 3:00 for 3 sets:
10 toes-to-bar
100m row hard
+
3 rounds @ high effort:
15 wall balls
9 burpees
