10:00 as warm-up:
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of [15′ forward bear crawl + 15′ backward bear crawl + 10 dead bugs w/hands pressed into wall]
5:00-10:00 muscle-up and/or handstand walk practice – coach led
+
AMRAP in 18:00 w/a partner – partners trade off completed, full rounds:
27 row calories
21 kettlebell swings
15 burpees w/lateral hop over rower
+
Optional:
Abs, bis, & tris or choice
Post result to comments.
SCHEDULE NOTICE: 9AM class only today as we will close for Keith Pettit’s gymnastics seminar from 10-12
15:00 as warm-up:
Run, row, Assault Bike, and/or ski erg @ easy pace
Dynamic hip & shoulder mobility – coach’s choice
2 sets easy of [10 light/moderate kettlebell swings + :30 bottom of goblet squat hold]
A. Make-up strength work from Mon-Wed
+
4-6 rounds easy:
:60 bike
:60 single-unders
4 alternating KB windmills, moderate
:60 row
:60 front leaning rest on ground
15:00 as warm-up:
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of [:10-:20 passive hang from bar (1-arm if possible) + 1/side Turkish get-up]
Split jerk tech work – coach-led
A. Power clean, build to a moderate/tough single for the day in 10:00 (or EMOM10 light/moderate drilling tech)
B. DB push press, 3 x 4-6, 21X1; :90 rest
+
500m row @ 90% aerobic
2:00 rest
3 rounds of [15 kettlebell swings @ 53/35 + 15 hand-release push-ups or handstand push-ups if proficient]
2:00 rest
500m row @ 90% aerobic – goal is exact same time as 1st row
+
Optional – every 2:00 for 3 sets:
20m/side tough 1-arm overhead DB carry
10:00 as warm-up:
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of [1-3 dead hang to inverted + 1-3 wall walks]
5:00-10:00 muscle-up and/or handstand walk practice – coach led
+
AMRAP in 20:00 w/a partner – only 1 working at a time, break up all runs & reps as desired:
400m run
30 kettlebell swings
20 pull-ups
+
Optional:
Ab sculpting of choice
10:00 as warm-up:
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of [1-3 dead hang to inverted + 1-3 wall walks]
5:00-10:00 muscle-up and/or handstand walk practice – coach led
+
AMRAP in 20:00 w/a partner – only 1 working at a time, break up all runs & reps as desired:
400m run
30 kettlebell swings
20 toes-to-bar
+
Optional:
Ab sculpting of choice
