3 rounds not for time:
12/side 1-arm DB scap retractions
12/side 1-arm DB scap protractions
:30/side easy pec stretch
+
A. Hang squat clean, 3-2-1-3-2-1; begin a set every 2:00
B1. Front squat, 1-1-1 all tough; :60 rest
B2. Bent-over DB row, 3 x 4-6, 2113; :60 rest
+
3 rounds for reps:
:60 DB hang squat cleans, moderate
:30 rest
:60 sit-ups, feet anchored under DBs and fingers at sides of head throughout
:30 rest
:60 double-unders
:30 rest
+
3 rounds not for time:
30m 1-arm DB/KB overhead carry, heavy
A. Power/muscle snatch, 5 x 9 @ 75/53; begin a set every :60
+
3 sets steady:
75 double-unders
15 deadlifts, 135/85
10-15 handstand push-ups
2:00 rest
+
3 sets even:
200m run
15 box step-up/step-down, 24/20
10-15 CTB pull-ups – fast singles if you plan to go that route in the Open
2:00 rest
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/)
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
+
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
A. 3 touch-and-go squat cleans + 2 hang squat cleans + 1 front squat, 3 x 1 starting moderate and building to a tough set; rest as needed
+
5 rounds for reps:
:60 burpee toes-to-bar or burpee muscle-ups if proficient
:30 rest
:60 of [30m DB Farmer’s walk + max DB walking lunges in remaining time (same weight for both movements)]
:30 rest
+
3 sets not for time:
:30 L-sit
30m bear hug med ball or sand bag walk, heavy
15 band face pulls w/pause @ back
A. 3 squat cleans (touch-and-go) + 3 hang squat clean + 3 front squats, 3 x 1 starting moderate and building to a tough set; rest as needed
+
5 rounds for reps:
:60 muscle-ups
:60 wall balls, 20/14 to 10/9 or overhead walking lunges, 95/65
:60 rest
+
3 sets not for time:
:60 hollow-to-arch rolls
30m bear hug med ball or sand bag walk, heavy
15 band face pulls w/pause @ back
