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. 1 snatch + 1 hang snatch (power or squat), every :90 for 6 sets
B. Muscle-up or dead hang to inverted or chin-over-bar hold, 6:00 EMOM – repeatable reps/time
+
For time w/9:00 cap:
200m run
30 kettlebell swings (Russian or overhead), tough
40 hand-release push-ups
30 kettlebell swings
200m run
+
3 sets not for time:
6-15 glute-ham sit-ups (add total reps from last week)
10 supermans
10:00 as warm-up:
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of [5-10 toes-to-bar + 20 walking lunges]
5:00-10:00 muscle-up and/or handstand walk practice – coach led
+
For time w/a partner, split reps as desired but only 1 partner works at a time:
120 hand-release push-ups or 60 handstand push-ups
400m DB Farmer’s walk, heavy!
120 DB anchored sit-ups
120 row calories
+
Optional:
Abs, bis, & tris of choice
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 (power or squat), build to a tough single in 10:00 or 10:00 EMOM moderate drilling 1 component of the lift
B. Muscle-up or dead hang to inverted or chin-over-bar hold, 5:00 EMOM – repeatable reps/time
+
For time w/8:00 cap:
21 squats (back, front, overhead, goblet – select variation & load that could be done unbroken throughout)
200m run
15 squats
200m run
9 squats
+
3 sets not for time:
6-15 glute-ham sit-ups (low end if you haven’t done these for the last 2 weeks)
10 supermans
10:00 as warm-up:
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of [5-10 strict toes-to-bar + 5-10 hand-release push-ups + 10 air squats]
5:00-10:00 muscle-up and/or handstand walk practice – coach led
+
10 rounds for time w/a partner, split reps as desired but only 1 partner works at a time:
250m row, 200m run, or 15/10 Assault Bike calories
15 pull-ups
15 wall balls, 20/14 to 10/9′
+
Optional:
Abs, bis, & tris of choice
10:00 as warm-up:
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of [5 strict pull-ups + 10 hand-release push-ups + 15 air squats]
5:00-10:00 muscle-up and/or handstand walk practice – coach led
+
For time w/a partner, split reps as desired but only 1 partner works at a time:
100 row calories
150 double-unders
100 kettlebell swings
150 double-unders
100 burpees
+
Optional:
Abs, bis, & tris of Austin’s choice
Post result to comments.
SCHEDULE NOTICE: We will only have a single class @ 1000 on Memorial Day, Monday 05.30.16. You guessed it… Murph variations for everyone!
10:00 as warm-up:
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of [5-10 strict toes-to-bar + 5-10 hand-release push-ups + 10 air squats]
5:00-10:00 muscle-up and/or handstand walk practice – coach led
+
For time w/a partner, split reps as desired but only 1 partner works at a time:
800m run
80 toes-to-bar
80 burpees
80 kettlebell swings
160 air squats
+
Optional:
Abs, bis, & tris of choice
