Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of (5-10 strict pull-ups or ring rows + 10 KB goblet squats + 10 Russian kettlebell swings)
A. Front squats, 3-2-1-1-1 build to a very tough single for the day; begin a set every 2:30
+
Every :60 for 10:00 (complete each round as quickly as possible, resting any remaining time in the minute… if you do not complete any round within :60, then continue on by treating the 10:00 as an AMRAP):
5 pull-ups
10 hand-release push-ups
15 air squats
+
5:00-10:00 mobility work – coach-led
Post results to comments.
SCHEDULE NOTICE: next Saturday, 02.18.17, we will only be having a single class @ 0900 and the gym will be closed from 1000-1600 as we host a MovNat Workshop (info @ https://www.movnat.com/shop/1-day-elements-workshop-cincinnati-oh/)
Run, row, Assault Bike, and/or ski erg @ easy pace
Dynamic mobility work – coach-led
For time w/a partner:
400m run – partner 1
400m run – partner 2
160 wall balls – split as desired w/only 1 working at a time
80 toes-to-bar or sit-ups – split as desired w/only 1 working at a time
400m run – partner 1
400m run – partner 2
+
Optional:
Abs, bis, & tris of choice
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets of (10 band dislocates + 10 band pull-aparts + 10 jumping squats)
10:00 coach-led gymnastics practice – kipping for TTB/pull-up/handstand push-up and/or pistol practice
+
3 rounds for reps – same moderate loading up to 135/85 for both barbell movements, can use a KB up to 70/53 if front rack is the limiter, bar starts from the ground:
3:00 of (10 alternating front rack reverse lunges + 10 front squats + max strictpull-ups, CTB pull-ups, pull-ups, very tough ring rows, or muscle-ups in remaining time)
:60 rest
+
5:00-10:00 coach-led mobility work
Run, row, Assault Bike, and/or ski erg @ easy pace
3 rounds of(1/side Turkish get-up + 10 controlled scap push-ups)
A. Clean & jerk, 10:00 practice – most will go EMOM style @ moderate loads, if you’re proficient in the lift then you have the option of building to something tough for the day
+
Every :60 for 8:00 (4 sets of each):
1st: 4-5 Pendlay rows, 20X0
2nd: :30 perfect push-ups
+
For total reps:
:60 burpees
:60 rest
:60 row calories
:60 rest
:60 burpees
+
5:00-10:00 coach-led mobility work
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of (5-10 strict pull-ups or ring rows + 10 KB goblet squats + 10 Russian kettlebell swings)
Every 3:00 for 15:00 (5 sets):
1 & 1/4 front squats, first set 3, second set 2, final three sets are singles – get in a little bit of easy double-under practice during the rest
+
21-15-9 for time:
DB thrusters
Toes-to-bar or sit-ups
+
5:00-10:00 mobility work – coach-led
Run, row, Assault Bike, and/or ski erg @ easy pace
Dynamic mobility work – coach-led
Complete the following in teams of 3, w/only 2 working at a time:
4000m row
40 wall walks
400 double-unders or single-unders
+
Optional:
Abs, bis, & tris of choice
