Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets of (10 band dislocates + 10 band pull-aparts + 10 band behind-the-neck presses)
2 sets of (10 alternating side lunges + 5 scap pull-ups + 5 scap push-ups)
Every :60 for 9:00 (9 sets):
sets 1-3: 3 light power power snatches OR* 6 light alternating DB snatches
sets 4-6: 2 moderate power snatches OR 4 moderate alternating DB snatches
sets 7-9: 1 tough power snatches OR 2 tough alternating DB snatches
*select DB snatches if you have any overhead mobility issues
+
18:00 @ 90% aerobic w/a partner trading off completed rounds (if odd numbers go 1:1 work:rest or shadow another pair):
6 toes-to-bar or 3 bar muscle-ups if proficient
9 no push-up burpees – perfect plank position @ bottom of each rep, no sagging hips!
18/12 row calories
+
5:00-10:00 coach-led mobility work
2 rounds of(1/side Turkish get-up w/windmill @ top + :10/side star side plank + :60 row/bike/ski easy or 200m jog)
Every :90 for 12:00 (4 sets of each)
1st: 12 1-arm DB overhead walking lunges – switch arms after 6
2nd: :30 tuck-knee hang from bar
+
Every 3:00 for 4 sets:
10 Australian CTB pull-ups or ring rows – set-up that allows for solid unbroken reps
15 goblet squats – challenging load that’s still do-able unbroken for all sets
:60 front leaning rest on ground (hands or forearms)
+
5:00-10:00 coach-led mobility work
For completion as warm-up:
20 air squats
:05-:10/side 1-arm hang from ring or bar (sub :20 2-arm hang)
200m jog or row or bike or ski erg
10 scap push-ups, 1011
10 overhead squats @ 21X1
5 rounds for time w/a partner, split all work as desired:
800m run
30 kettlebell swings
10 wall walks
+
5:00-10:00 coach-led mobility
Post results to comments.
SCHEDULE NOTICE: we will only have 1 class today @ 1030, work hard and enjoy the rest of the holiday!
Run, row, Assault Bike, and/or ski erg @ easy pace
Dynamic mobility work – coach-led
For total reps in teams of 2 w/only 1 partner working at a time:
10:00 of (10 burpee box jump-overs or step-overs + 15 toes-to-bar)
5:00 rest
10:00 of (20/15 row calories + 60 double-unders)
+
5:00-10:00 coach-led mobility
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of (10 bird dogs + 10 dead bugs + :10 2-arm passive hang from bar + 10 wall balls w/:01 hold @ bottom)
Every :90 for 12:00 (4 sets of each):
1st: 5 front squats, 22X1
2nd: 3 DB renegade rows (1 = 1 push-up + 1/side row), as heavy as possible
+
3 rounds for total reps, pick up where you left off:
3:00 of [4 push-ups + 6 kettlebell swings + 8 goblet squats]
:60 rest
+
5:00-10:00 coach-led mobility
