Reminder: register for class ahead of time through the ZenPlanner app (we sent out directions for that last week, let us know if you’re having any issues and we’ll figure it out ASAP)…it’s highly likely some classes will fill up quickly, we’ll likely be expanding both caps and class offerings sooner rather than later to accommodate, thank you for being patient as we welcome everyone back!
3 sets as warm-up:
5 slow prisoner Kang squats
5 glute bridge to sit-up
:10-:30 handstand hold
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Every 3:00 for 15:00 (5 sets):
1 clean-grip deadlift
1 power clean
1 hang power clean
:30 hollow hold OR 10 slow & controlled alternating toe touches from plank OR 5-10 solid push-ups if you didn’t do Murph yesterday
*keep the barbell light today, likely no more than 135/95
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3 sets:
:15-:30/side plank or star plank
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5:00-10:00 coach-led mobility
notes for all, but especially those coming into a class:
– partition the non-run portions as desired
– perform the same upper pulling movement you’ve been performing for the last 9 weeks (DO NOT perform any pull-ups if you haven’t been doing them each week for the last 2 months)
– perform 1/2 reps only at the most if you haven’t been consistent over the last 2 months (consistent = 3-4 days every week)
– no exceptions on the prior 2 – no pull-ups, nothing more than 1/2 reps for those who haven’t been hitting everything including pull-ups consistently
– register for your class through the ZenPlanner app, this is required
– classes are in 90 minute windows… don’t come into the gym before your class start time… in each class we will have exactly 10 to warm-up and a 60 minute cap to complete, which will leave us 20 to do a quick clean-up and exit the gym before the next class begins
– it will likely be hot and wet, bring a towel or 2, your own water, but no chalk
2 sets as warm-up:
5:00 dynamic mobility work
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For time:
1600m run
100 pull-ups
200 push-ups
300 air squats
1600m run
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easy walk cool-down
2 sets as warm-up:
10 alternating toe touches from plank
5 air squats w/alternating single-arm reach overhead
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5:00 dynamic mobility work (pick a few from our usual Sat warm-ups – lunge, bear crawl, high knees, butt kicks, carioca, etc.)
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For time:
1600m run
100 pull-ups
200 push-ups
300 air squats
1600m run
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easy walk cool-down
notes: partition the non-run portions as desired… perform the same upper pulling movement you’ve been performing for the last 9 weeks (DO NOT perform any pull-ups if you haven’t been doing them each week for the last 2 months)… you have the option to get this done today, tomorrow, or Monday (we’ll have limited availability in-house to do this if you’ll be returning equipment that day) – if you choose to do this tomorrow or Monday, use today for active recovery outdoors, hike/yoga/walk/mobility/etc.
2 sets as warm-up:
10 alternating prisoner tall kneeling to standing
:30 hollow rock or hollow hold
10:00 standing triple jump practice – hopefully a little less awkward than last week…
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30-20-10 @ steady effort – definitely not all-out:
Russian kettlebell swings, alt DB snatches or hang cleans, VERY light hang power cleans or hang power snatches, or box jumps
Sit-ups w/fingertips touching temples throughout
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2 sets:
7/side 3-way straight-leg raises w/:01 pause @ top of each position
7/side plank clamshells
rest as needed throughout, eemphasis is on quality
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3:00-5:00/side single-leg static back
3 rounds for completion as warm-up:
10m toe walk
10m heel walk
10m walking lunges
10m bear crawl
10m crab walk
10m duck walk
:30 relaxed hang from bar/tree/door frame (be careful, choose wisely) if you have one…
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10:00-20:00 very easy jog
notes: anything works here for the aerobic work – walk/rest, jog/walk, row, ski, swim, bike (you know, maybe even a real one!), etc.
3 rounds easy as warm-up:
6 glute bridge to sit-up
6 alternating toe touches from plank
30 single-unders or 30 jumping jacks
*slow & controlled for the 1st 2 again
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10-8-6-4-2 for time:
Alternating DB snatches or Russian kettlebell swings
Alternating reverse lunges (same loading as ont he snatch/swing, held in goblet
Burpees w/lateral hop over DB/KB/barbell
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3 sets:
10-20 band pull downs, 10-20 scap pull-up, 20 band pull-aparts, :30-:60 2-arm hang, 10-20 bent-over band rows (different variation than Mon) or :30 supine plank or table hold
5 elevator cyclist squats (cyclist = feet closer together than normal & heels elevated an inch or 2) w/:01 pauses 1/3 of the way down, 2/3 of the way down, at the bottom, 1/3 of the way up, and 2/3 of the way up each rep – can be air, goblet, dual DB, light barbell
rest as needed
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10:00-20:00 easy mobility
notes: well what a treat, another ugly little triplet, though this one will probably be short… take your time to fully recover from that before hitting the upper pull & squat work again
