10:00-15:00 as warm-up:
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of [6/side moderate DB external rotations + 6 alternating pistols or pistol progressions]
A1. Alternating DB reverse lunges, 3 x 10-12 total; :60 rest
A2. 1-arm DB overhead carry, 3 x 15m/side heavy!; :60 rest
+
AMRAP in 8:00:
400m run
4 burpees
4 toes-to-bar
8 burpees
8 toes-to-bar
12 burpees
12 toes-to-bar
and so on…
+
3 sets:
15 unweighted hip extensions or light reverse hypers
rest as needed
10:00-15:00 as warm-up:
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of [6/side moderate DB external rotations + 6 alternating pistols or pistol progressions]
A1. Alternating DB reverse lunges, 3 x 12-16 total; :60 rest
A2. 1-arm DB overhead carry, 3 x 20m/side heavy!; :60 rest
+
15:00 @ 80%:
400m run
12 burpees
18 toes-to-bar or AbMat sit-ups
+
3 sets:
10-15 unweighted hip extensions
rest as needed
Post results 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
10:00-15:00 as warm-up:
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of [6/side moderate DB external rotations + 6 alternating pistols or pistol progressions]
A1. Alternating barbell overhead reverse lunge, 3 x 6-8 total; :60 rest
A2. 1-arm DB Farmer’s walk, 3 x 20/side heavy!; :60 rest
+
For time w/10:00 cap:
21 pull-ups or 7 muscle-ups
400m run
15 pull-ups or 5 muscle-ups
400m run
9 pull-ups or 3 muscle-ups
+
Sorensen hold, 1 x max hold up to 2:00
10:00 as warm-up:
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of [5-10 ring rows + :10 dip support (rings or bar) + 10 air squats]
A. Hang power clean, build to a moderate/tough double for the day in 10:00 (or EMOM10 light/moderate drilling tech)
+
Every :60 for 24:00:
1st: max unbroken double-unders up to 50 or :30 double-under practice (not :30 of singles)
2nd: 10 kettlebell swings, tough unbroken
3rd: :30 hand-release push-ups – goal is even numbers across all sets, pace it out
4th: 12/9 row calories – all-out sprint the final round
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
+
AMRAP in 20:00 w/a partner – partners trade off each movement:
20/15 row calories
20 wall balls
40 double-unders or 80 single-unders
+
Optional:
Abs, bis, & tris of choice
