Run, row, Assault Bike, and/or ski erg @ easy pace
Dynamic mobility work – coach-led
For time w/a partner, split all work as desired w/only 1 partner working at a time:
100 pull-ups (chin-over-bar, CTB, or Australian) or 30 muscle-ups
1600m run
400m Farmer’s walk, heavy!
+
Optional:
Abs, bis, & tris of choice
Sled drag
Sandbag carry
Post result to comments.
SCHEDULE NOTICE: there will be no 1000 class today due to us hosting the fabulous Keith Pettit for a gymnastics clinic, but the 0900 class is still on!
5:00-10:00 double-under & bar muscle-ups practice – alternate between the two w/rest between, nothing fatigued
+
A. Squat snatch, build quickly to a single @ 80-90% 1RM
B. 1-arm DB rows, 3 x 3-5/side, no tempo; :45 between sides
+
10:00 @ easy effort – save the intensity for the prowler:
10 strict pull-ups
10 thrusters, 95/65
200m jog
+
2 sets:
:60 prowler sprint outside
6:00 walk rest
3 sets not for time:
5-10m handstand walk or :30 tripod headstand hold
30m Farmer’s walk
+
For 14:00:
Evens: 1 power snatch, 80-90% 1RM
Odds: 1 power clean, 80-90% 1RM
+
AMRAP in 20:00, split all work as desired w/only 1 partner working at a time:
10 tough med ball over the shoulder
20 CTB pull-ups
20 handstand push-ups
400m run
+
optional:
bis, tris, abs
sandbag carry
400m sled drag, moderate
A. Strict muscle-up, front lever, or dead hang to inverted, 5:00-10:00 practice/progressions
B. Back squat, build to a tough single (not max, just heavy for today), 20X1
+
AMRAP in 10:00:
3 bar muscle-ups or 1 rope climb
10 thrusters, 95/65
30 double-unders
+
3 rounds not for time:
15 unweighted hip extensions
10-15 strict, kipping, or CTB pull-ups – your choice of variation
5:00-10:00 double-under & bar muscle-ups practice – alternate between the two w/rest between, nothing fatigued
+
A. Squat snatch, build quickly to a single @ 80-90% 1RM
B. 1-arm DB rows, 3 x 4-6/side, no tempo; :45 between sides
+
10:00 @ easy effort – save the intensity for the prowler:
10 CTB pull-ups
15 wall balls, 30/20 to 10
200m run
+
2 sets:
:50 prowler sprint outside
5:10 walk rest
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets of (15 light band pull-aparts + 4-6/side pistols or shrimp squats)
A. 1-arm DB/KB overhead walking lunges, 4 x 10m – alternate sides set-to-set so each side does 2 sets; begin a set every :90
B. Alternating DB rows from plank position, 3 x 8-10 total (4-5/side); begin a set every 2:00
+
5 sets for reps:
:90 of (9 tough DB thrusters + 9 pull-ups or Australian pull-ups + max double-unders in remaining time)
:90 rest
+
5:00-10:00 coach-led mobility work – 2-4 movements/positions
