HEY MAN IS THIS THE ARCVHICE

Monday, 02.20.17 – Sport

3 rounds not for time – just practice, should not be breathing hard here:
3/side 1-arm DB snatches
3 DB deadlifts
3 DB hang squat cleans
3 DB thrusters
3 DB burpees
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A. Squat clean & jerk, 10 x 1 moderate; begin a rep every :30
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3 sets:
:60 ring muscle-ups
:60 rest
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AMRAP in 5:00, return to round of 21 upon completion of round of 9:
21-15-9 of (power cleans @ 115/75 + overhead squats @ 115/75)
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400m sandbag carry immediately upon completion of AMRAP, pick it up and go

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Monday, 02.13.17 – Sport

3 rounds not for time – just practice, should feel easy other than that these moves just kind of suck:
6/side 1-arm DB snatches, 50/35
3 DB thrusters, 50/35
3 DB squat cleans, 50/35
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A. Squat snatch, build quickly to a single @ 85% 1RM, then complete 3-6 reps according to feel at that weight – no misses, rest as needed less is more…
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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 remainder of the 10:00 as a “for reps @ 80-90% effort” piece) – our class has this as well, do you best to coordinate with their start time if at all possible:
5 CTB pull-ups
10 hand-release push-ups
15 air squats
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For time:
50 row calories
50 burpees
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Nothing! Although today may not have felt like it, this week will be be a small de-load before the Open, with only a couple pieces intended to be “tough” (today’s row/burpee). Stick to the plan, you’ll come out on the other side ready to roll…

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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/)

Monday, 02.06.17 – Health

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
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21-15-9 for time:
DB thrusters
Toes-to-bar or sit-ups
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5:00-10:00 mobility work – coach-led

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Monday, 02.06.17 – Sport

A. 1 squat clean + 1 hang squat clean + 3 front squats, 3 x 1 starting moderate and building to a tough set; rest as needed
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For time(s) on a running clock, rest the balance of any 10:00 window:
@ 00:00: 21-15-9 of (row calories + DB thrusters @ 50/35/hand)
@ 10:00: 21-15-9 of (CTB pull-ups + burpees)
@ 20:00:
21 Assault Bike calories
:60 rest
15 Assault Bike calories
:60 rest
9 Assault Bike calories

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Monday, 12.19.16 – Sport

A. Hang squat clean, build to a tough triple from below the knees
B. Front squat, 5-5-5, 20X1; 2:00-3:00 rest
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Every :60 for 15:00 (5 sets of each):
1st: 1-5 unbroken muscle-ups or 1-2 rope climbs
2nd: 10 DB thrusters, moderate/tough
3rd: :30 Assault Bike @ high aerobic effort – should be breathing a bit going back into the muscle-ups
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3 sets not for time:
15 light reverse hypers
4-6/side 1-arm DB rows, 4010 – note the tempo
:30/side plank

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Monday, 11.14.16 – Health

Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of (5/side unsupported 1-arm KB row + 10 Russian kettlebell swings)

A. DB rear foot elevated split squat, 3 x 6-8/leg, 30X0; begin a set every 2:00 (so L leg @ 00:00, R leg @ 02:00, L leg @ 04:00, and so on…)
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AMRAP in 7:00:
7 toes-to-bar
7 DB thrusters, moderate/tough
21 double-unders or single-unders
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5:00-10:00 mobility work – coach-led

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