10:00 as warm-up:
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 3:00 for 5 sets:
10 alternating barbell front rack or KB goblet reverse lunges, tough!
max unbroken strict pull-ups or 10 very tough Australian pull-ups
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AMRAP in 10:00 in teams of 2 or 3:
Assault Bike or row calories
+
4 sets:
:20 hollow hold or rock – focus on low back pressed into ground throughout
:20 rest
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SCHEDULE NOTICE: we will only have 1 class today @ 1030, regular schedule resumes tomorrow…
10:00 as warm-up:
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]
A. Back squat, 1-1-1-1 building to a heavy single, 20X1; begin a set every 2:30
+
AMRAP in 8:00:
10 CTB pull-ups, pull-ups, or tough, perfectly strict Australian pull-ups
12 heavy DB thrusters
14 row calories
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5 sets:
:15 hollow hold or rock – focus on low back pressed into ground throughout
:15 rest
10:00 as warm-up:
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]
A. Back squat, 2-2-2-2, 20X1; begin a set every 2:30
B. Strict pull-ups, 3 x :60 steady or 3 controlled negatives in :60; :60 rest
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For time w/a 10:00 cap:
50* double-unders
10 burpees
40 double-unders
10 burpees
30 double-unders
10 burpees
20 double-unders
10 burpees
10 double-unders
10 burpees
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4 sets:
:15 hollow rock – focus on low back pressed into ground throughout
:15 rest
*adjust double-under reps as needed so that the work is possible within the cap; 25/20/15/10/5, 10/8/6/4/2, even 5/4/3/2/1 double-unders is preferred over subbing single-unders today
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]
A. 1 snatch pull + 1 snatch (any variation), 5 x 1; :05-:10 between movements, begin a set every 2:00
B. Supinated strict weighted pull-ups, 1-1-1, 21X0 (or 3 x 5 negatives w/:05 descent if no strict pull-up); 2:00 rest
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AMRAP in 10:00:
5 front squats from the ground, challenging weight
10 pull-ups
200m run
+
4 sets:
:20 hollow rock or hold
:10 rest
:20 superman hold
:10 rest
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]
A. Snatch pull, 7 x 1 starting @ 90-100% of snatch max and building from there as long as you’re FAST!; begin a set every :60
B. Supinated strict weighted pull-ups, 2-2-2, 21X0 (or 3 x 4 negatives w/:06 descent if no strict pull-up); 2:00 rest
+
AMRAP in 10:00:
5 wall walks
15 kettlebell swings, up to 53/35
200m run
+
4 sets:
:20 hollow rock or hold
:10 rest
:20 superman hold
:10 rest
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]
A. 1 halting snatch-grip deadlift (:02 pause below knees on way up, :03 descent) + 1 snatch pull, 5 x 1; begin a set every :90
B. Supinated strict weighted pull-ups, 3 x 2-4, 21X0 (or 3 x 3 negatives w/:06 descent if no strict pull-up); 2:00 rest
+
AMRAP in 10:00:
1 wall walk
5 row calories
2 wall walks
10 row calories
3 wall walks
15 row calories
and so on…
+
8 sets:
:15 hollow rock or hold
:15 rest
