2 rounds as warm-up of [3 overhead squats @ 3311 + :05 chin-over-bar hold + :05 hang from bar w/elbows @ 90 degrees + :05 dead hang + 200m jog or :60 row/bike/ski]
Every :90 for 12:00 (4 sets of each):
1st: 3 snatch-grip deadlifts, 3131
2nd: 6 seated DB Arnold presses, 21X1
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2 rounds for total reps:
2:00 of [200m run + max kettlebell swings in remaining time]
:60 rest
2:00 of [200m run + max burpees in remaining time]
2:00 rest
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5:00-10:00 mobility work – coach-led
2 rounds as warm-up of [3 overhead squats @ 5511 + :05 chin-over-bar hold + :05 hang from bar w/elbows @ 90 degrees + :05 dead hang + 200m jog or row or bike or ski erg]
Every :90 for 12:00 (4 sets of each):
1st: 3 clean-grip deadlifts, 31X1
2nd: 5-8 DB push presses
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10:00 @ steady grind effort – focus on quality movement throughout, not the most possible reps:
7 DB deadlifts, tough – both heads of DBs touch ground outside feet
30m DB Farmer’s walk – same DBs
30m bear crawl
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5:00-10:00 mobility work – coach-led
3 rounds as warm-up of [3 overhead squats @ 5511 + :05-:10/side 1-arm hang from bar or ring]
A. 1 & 1/4 back squats, 2-2-2; begin a set every 3:00
B. Single-leg Romanian deadlifts, 3 x 4-5/side, 2111 – priority is position, not absolute load, ensure the movement is a hip hinge rather than a rounding of the back or deep knee bend; begin a side every :90
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Every :60 for 10:00 (5 sets of each):
1st: 1 tough shoulder press, building to a max
2nd: :10-:15 chin-over-bar hold (CTB if possible) OR top of ring row hold
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1 sets for max reps:
Unbroken wall balls – be perfect on ROM, set culminates at first miss of target or pause at any point
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5:00-10:00 mobility work – coach-led
Post results to comments.
SCHEDULE NOTICE: 1030 class only tomorrow, will be niiiiiice and long…
2 rounds as warm-up of [6 overhead squats @ 2211 + :05 chin-over-bar hold + :05 hang from bar w/elbows @ 90 degrees + :05 dead hang + 200m jog or row or bike or ski erg]
A. Back squat, 3-3-2-2, 40X1; begin a set every 2:30
B. Pendlay rows, 3 x 4-5, 1113 – bar just off ground @ bottom; begin a set 2:00
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3 sets for max calories:
2:00 of (10 push-ups + 10 burpees + max row/bike/ski calories in remaining time)
2:00 rest
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5:00-10:00 mobility work – coach-led
3 rounds as easy warm-up:
30m slow bear crawl w/knees 2-4” off ground
:15 chin-over-bar hold
250m row
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10:00 ring muscle-up practice/tech work – strict if possible, kip/jumping/banded as needed, turn into an easy EMOM if proficient
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A. Rear-foot elevated DB split squat, 3 x 6-8/side, 30X0; :90 between sides
B. Behind-the-neck shoulder press, 3 x 4-6, 3112; 2:00 rest
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5 sets @ sustainable effort:
10 strict pull-ups or strict Australian pull-ups or ring rows
200m run
30m Farmer’s walk, heavy!
2:00 walk rest
3 rounds as easy warm-up:
30m bear crawl, knees no more than 3″ off ground throughout
:10-:20 chin-over-bar hold
250m row
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10:00 ring muscle-up practice/tech work – strict if possible, kip/jumping/banded as needed, turn into an easy EMOM if proficient
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A. Front squat, 5-4-3-5-4-3 (second 5-4-3 heavier than first), 22X1; 2:00-3:00 rest
B. Behind-the-neck shoulder press, 3 x 6-8, 3112; 2:00 rest
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5 sets @ steady effort:
6 strict knees-to-elbows (yep, knees-to-elbows)
18/12 Assault Bike calories
60m Farmer’s walk, 70/53/hand
2:00 rest
