HEY MAN IS THIS THE ARCVHICE
2 rounds as warm-up of [3 overhead squats w/light band @ 311 + :05 chin-over-bar hold + :05 hang from bar w/elbows @ 90 degrees + :05 dead hang + 200m jog or row or bike or ski erg]
Every :90 for 12:00 (4 sets of each):
1st: 2 clean-grip deadlifts w/pause just below knees on way up (shins vertical!) and :03 descent
2nd: 4-7 DB shoulder press (note that it’s not a push press like last couple weeks)
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4 rounds for time w/10:00 cap:
30 double-unders or 60 single-unders
15 alternating DB snatches – select a weight that allows you to move smoothly for at least the first 2 rounds, no heavier than 55/35
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5:00-10:00 mobility work – coach-led
Post results to comments.
2 rounds as easy warm-up:
:10 top of dip hold
:10 middle of dip hold
:10 bottom of dip hold
:10 chin-over-bar hold
:10 bent-arm hang
:10 passive hang
2:00 easy row, Bike, or ski erg
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10:00 ring muscle-up practice/tech work – strict if possible, kip/jumping/banded as needed, turn into an easy EMOM if proficient
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A. Weighted strict pull-up, build to a 1RM (score as bodyweight + load added)
B. Snatch pull (can use straps), 8 x 1 starting @ 95% snatch max and building to 105% if feeling good; begin a rep every :90
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Every :60 for 10:00 (5 sets of each):
1st: 5 touch-and-go clean-grip deadlifts, moderate load
2nd: 10 glute-ham sit-ups
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10 sets:
:30 Assault Bike, row, or run @ 80% aerobic – your choice, pick one you didn’t do yesterday
:30 rest
Post results to comments.
3 rounds as warm-up of [3 overhead squats @ 5511 + :05-:10/side 1-arm hang from bar or ring]
A. 1 & 1/4 back squats, 2-2-2; begin a set every 3:00
B. Single-leg Romanian deadlifts, 3 x 4-5/side, 2111 – priority is position, not absolute load, ensure the movement is a hip hinge rather than a rounding of the back or deep knee bend; begin a side every :90
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Every :60 for 10:00 (5 sets of each):
1st: 1 tough shoulder press, building to a max
2nd: :10-:15 chin-over-bar hold (CTB if possible) OR top of ring row hold
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1 sets for max reps:
Unbroken wall balls – be perfect on ROM, set culminates at first miss of target or pause at any point
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5:00-10:00 mobility work – coach-led
Post results to comments.
SCHEDULE NOTICE: 1030 class only tomorrow, will be niiiiiice and long…
2 rounds as easy warm-up:
:10 top of dip hold
:10 middle of dip hold
:10 bottom of dip hold
:10 chin-over-bar hold
:10 bent-arm hang
:10 passive hang
2:00 easy row, Bike, or ski erg
+
10:00 ring muscle-up practice/tech work – strict if possible, kip/jumping/banded as needed, turn into an easy EMOM if proficient
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A1. Weighted strict CTB pull-ups, 2-2-1-1, 21X0; :90 rest
A2. Behind-the-neck shoulder press, 2-2-1-1, 3112; :90 rest
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Every :60 for 20:00 (10 sets of each):
1st: 3 squat clean singles, begin moderate and make 2-3 jumps throughout, reps must be completed in under :20 each round
2nd: 4-6 strict toes-to-bar or toes-to-rings, if these are easy then slow them down
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3 sets:
30m med ball bear hug carry
5-10 ab wheel rollouts
:60 rest
Post results to comments.
2 rounds as warm-up of [6 overhead squats @ 3311 + :05 chin-over-bar hold + :05 hang from bar w/elbows @ 90 degrees + :05 dead hang + 200m jog or row or bike or ski erg]
A. 1 & 1/4 back squats, 3-3-3; begin a set every 3:00
B. Pendlay rows, 3 x 4-6, 10X0 – different tempo than last couple weeks, but still bar just off ground @ bottom and must make contact w/upper abdomen @ top each rep; begin a set 2:00
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AMRAP in 10:00:
10 pull-ups
20 wall balls, 20/14 to 10/9
40 double-unders
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5:00-10:00 mobility work – coach-led
Post results to comments.
2 rounds as easy warm-up:
:10 top of dip hold
:10 middle of dip hold
:10 bottom of dip hold
:10 chin-over-bar hold
:10 bent-arm hang
:10 passive hang
2:00 easy row, Bike, or ski erg
+
10:00 ring muscle-up practice/tech work – strict if possible, kip/jumping/banded as needed, turn into an easy EMOM if proficient
+
A1. Weighted strict CTB pull-ups, 4 x 2-3, 21X0; :90 rest
A2. Behind-the-neck shoulder press, 3-3-2-2, 3112; :90 rest
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Every :60 for 18:00 (9 sets of each):
1st: 5 thrusters, begin moderate and make 2-3 jumps throughout to end tough
2nd: 4-6 strict toes-to-bar
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3 sets:
:30 med ball bear hug hold
200m jog
:30 front leaning rest on rings
:60 rest
Post results to comments.
