3 rounds not for time:
1-6 muscle-ups (your choice ring or bar) or 3 dead hang to inverted
10 DB deadlifts, 50/35/hand – both heads of both DB much touch floor @ bottom of each rep
+
A. 1 squat clean + 1 hang squat clean + 1 front squat + 1 jerk, 10 x 1 light/moderate no misses; begin a set every :60
+
6 sets w/quick transition between row & barbell, then rest enough to feel recovered enough to go again:
:60 row @ high breathing effort
10 overhead squats, 95/65
:60-2:00 rest
+
For time:
50 toes-to-bar
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/)
3 rounds not for time:
3 dead hang to inverted w/controlled descent
30-60 unbroken double-unders
+
A. Clean & jerk, build quickly to a tough single
B. Muscle-ups, 6 x 1-5 unbroken – same number each set; begin a set every :60
+
3 rounds for time w/9:00 cap:
15 Assault Bike calories
12 deadlifts, 155/105
9 hang power cleans, 155/105
6 shoulder-to-overhead, 155/105
+
optional additional work, 3-5 rounds:
:60 box step-up/step-downs, 24/20 – goal is smooth, steady rhythm
:30 rest
+
ab/low back work of choice
3 rounds not for time:
1-6 bar muscle-ups or 3 dead hang to inverted
6 DB burpee box step-up/step-downs, 50/35/hand to 24/20”
+
A. Squat snatch, 10:00 to build to a single @ 80-90%
+
3 sets for even reps:
3:00 of [20 toes-to-bar + 20 row calories + max alternating pistols in remaining time]
:60 rest
+
1 set – begin immediately after final :60 rest period:
max unbroken wall balls, 30/20 to 10/9
+
optional additional breathing work, 10 sets:
:30 row, Assault Bike, or run @ 90% aerobic – no lactate, just elevated breathing!
:30 rest
3 rounds not for time:
3 dead hang to inverted w/controlled descent or 1-3 strict muscle-ups
10m 2-arm DB overhead walking lunge
+
A. Back squat, build quickly to a moderate/tough single
+
AMRAP in 10:00:
20 thrusters, 95/65 for the first round, then add 30/20 each round
20 bar-facing burpees
20 toes-to-bar
+
ab/low back work of choice
10:00 muscle-up/DH2I & pistol practice – nothing fatigued…
+
A. 1 squat snatch + 1 hang squat snatch, 10 x 1 light/moderate; begin a rep every :30
+
Every :60 for 15:00 (5 sets of each):
1st: 15 unbroken wall balls, you pick load/target
2nd: unbroken CTB pull-ups up to 15 – select a number that will be repeatable across all sets
3rd: 30-60 unbroken double-unders or :30 max double-unders if 30+ isn’t there
+
AMRAP in 3:00 – begin exactly 2:00 after completion of EMOM:
15/10 Assault Bike calories
15 burpees
3 rounds not for time:
3 dead hang to inverted w/controlled descent
1/side Turkish get-up
+
A. Back squat, build quickly to a moderate double
B. Power clean & push jerk, 5 x 1 light/moderate touch-and-go at shoulders; begin a set every :60
+
For time – adjust loads as needed:
21 power cleans, 135/85
21 row calories
21 burpees over the rower
3:00 rest
15 power cleans, 165/105
15 row calories
15 burpees
3:00 rest
9 power cleans, 195/125
9 row calories
9 burpees
+
ab/low back work of choice
