HEY MAN IS THIS THE ARCVHICE

Tuesday, 09.06.16 – Health

Run, row, Assault Bike, and/or ski erg @ easy pace
10 alternating Turkish get-up + windmill

Every :90 for 12:00 (4 sets of each):
1st: 3 snatch-grip deadlifts, 31X1
2nd: 5-10 strict handstand push-ups or 4-6 seated on floor DB shoulder presses, 21X1
+
For time & movement quality, 10:00 cap:
12 power cleans or 24 kettlebell swings*
400m run
9 power cleans or 18 kettlebell swings
300m run
6 power cleans or 12 kettlebell swings
200m run
+
5:00-10:00 coach-led mobility work – 1-2 upper & 1-2 lower pieces

*select movement/loads that allow for quality reps and the first set (12 or 24) to be completed in :60-:90 – think moderate, quick singles for power cleans or heavy kettlebell swings

Post results to comments.

Tuesday, 08.16.16 – Health

Run, row, Assault Bike, and/or ski erg @ easy pace
10 alternating Turkish get-up + windmill

On a running 27:00 clock:
Every :90 for 6 sets:
3 power cleans, moderate/tough
+
Every 3:00 for 3 sets:
:30 push-ups or rings dips (if very efficient) + 200m run
+
Every 3:00 for 3 sets:
:30 kettlebell swings + 200m run
+
5:00-10:00 coach-led mobility work – 1-2 upper & 1-2 lower pieces

Post results to comments.

Friday, 08.12.16 – Sport

A. Strict muscle-up, front lever, or dead hang to inverted, 5:00-10:00 practice/progressions – if elbows have been hot here, opt for the DH2Is or banded transitions on the low rings, nothing tough
B. Front squat, 5-5-5 building so only last set is tough; 3:00 rest
+
For time:
25 Assault Bike calories
30 handstand push-ups
35 row calories
30 handstand push-ups
25 Assault Bike calories
+
3 rounds not for time:
15 glute-ham sit-ups
100m Farmer’s walk, 70/53/hand

Post results to comments.

Tuesday, 08.02.16 – Sport

A. Split jerk, build quickly to a moderate/tough single – stop before missing
B. Clean-grip deadlift, 8 x 3 @ clean max, 11X1; begin a set every :60
+
5-4-3-2-1 for time:
Hang power cleans – you pick the weight, tough but able to be done unbroken
Strict handstand push-ups – deficit if these are easy
+
3 sets for times:
15 kettlebell swings, unbroken up to 70/53
15 Assault Bike calories or 250m row
15 burpees
2:00 rest
+
Crossover Symmetry recovery

Post results to comments.

Monday, 07.18.16 – Training

Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of [:10-:30 2-arm passive hang from bar + :10-:30 tripod or headstand hold]

Every :90 for 15:00 (5 sets of each):
1st :90: 3-4 front squats, 40X1
2nd :90: 3-4 bent-over DB rows (both arms at same time, 20X1
+
AMRAP in 8:00:
2 pull-ups, toughest repeatable variation – go strict even if that slows you down a bit
4 perfect push-ups – body planked throughout, only chest touches floor @ bottom
8 air squats
OR
AMRAP in 8:00:
2 muscle-ups
4 strict handstand push-ups
8 alternating pistols
+
3 sets:
10-15 hip extensions
rest as needed

Post results to comments.

Friday, 07.01.16 – Training

10:00 as warm-up:
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of [15′ forward bear crawl + 15′ reverse bear crawl + 10 deadbugs]

A. Snatch (any variation) clusters, 3 x 1.1.1.1.1 moderate; :10 between singles, 2:30 rest
B. Muscle-up or dead hang to inverted or chin-over-bar hold, 6:00 EMOM – still repeatable reps/time, but add a rep or a few seconds this week
+
For time w/10:00 cap:
20 handstand push-ups, hand-release push-ups, ring or bar dips, etc.*
30 kettlebell swings
400m run
30 kettlebell swings
20 handstand push-ups
+
3 rounds optional, not for time:
10-20 unweighted Russian twists (L is 1, R is 2, back to L is 3, and so on…)
10 supermans

*select movement that will allow for steady work without long breaks, stick w/whatever you start with

Post results to comments.

HOLIDAY SCHEDULE NOTICE: we will only have classes at the following times:
Saturday, 07.02: 0900 1000 only
Monday, 07.04: 1030 only
Tuesday, 07.05: regular schedule resumes