Run, row, Assault Bike, and/or ski erg @ easy pace
3 sets easy of (10 bird dogs + 10 dead bugs + :10 2-arm passive hang from bar)
Every :90 for 15:00 (5 sets of each):
1st: 3-3-3-3-3 strict shoulder press from the ground, 21X1
2nd: max unbroken strict pull-ups or 5-10 tough Australian pull-ups or ring rows
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Every 5:00 for 3 sets:
400m run or .5 mile Assault Bike or 500m row or 400m ski erg
400m run or .5 mile Assault Bike or 500m row or 400m ski erg (different than the first, can change modalities set-to-set)
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5:00-10:00 coach-led mobility
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of (5-10 strict pull-ups or ring rows + 10 KB goblet squats + 10 Russian kettlebell swings)
A. Front squats, 3-2-1-1-1 build to a very tough single for the day; begin a set every 2:30
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Every :60 for 10:00 (complete each round as quickly as possible, resting any remaining time in the minute… if you do not complete any round within :60, then continue on by treating the 10:00 as an AMRAP):
5 pull-ups
10 hand-release push-ups
15 air squats
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5:00-10:00 mobility work – coach-led
Post results to comments.
SCHEDULE NOTICE: next Saturday, 02.18.17, we will only be having a single class @ 0900 and the gym will be closed from 1000-1600 as we host a MovNat Workshop (info @ https://www.movnat.com/shop/1-day-elements-workshop-cincinnati-oh/)
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets of (10 band dislocates + 10 band pull-aparts + 10 jumping squats)
10:00 coach-led gymnastics practice – kipping for TTB/pull-up/handstand push-up and/or pistol practice
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3 rounds for reps – same moderate loading up to 135/85 for both barbell movements, can use a KB up to 70/53 if front rack is the limiter, bar starts from the ground:
3:00 of (10 alternating front rack reverse lunges + 10 front squats + max strictpull-ups, CTB pull-ups, pull-ups, very tough ring rows, or muscle-ups in remaining time)
:60 rest
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5:00-10:00 coach-led mobility work
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of (5-10 strict pull-ups or ring rows + 10 KB goblet squats + 10 Russian kettlebell swings)
Every 3:00 for 15:00 (5 sets):
1 & 1/4 front squats, first set 3, second set 2, final three sets are singles – get in a little bit of easy double-under practice during the rest
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21-15-9 for time:
DB thrusters
Toes-to-bar or sit-ups
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5:00-10:00 mobility work – coach-led
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of (5-10 strict pull-ups or ring rows + 10 KB goblet squats + 10 Russian kettlebell swings)
Every 3:00 for 15:00 (5 sets):
2-3 front squats, 22X1 – get in a little bit of easy double-under practice during the rest
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For time w/9:00 cap, same weight for both KB movements:
50 row calories
40 alternating reverse kettlebell goblet lunges
30 Russian kettlebell swings
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5:00-10:00 mobility work – coach-led
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of (5-10 strict pull-ups or ring rows + 10 KB goblet squats + 10 Russian kettlebell swings)
Every 3:00 for 15:00 (5 sets):
3-5 front squats, 22X1, note the pause in the hole – get in a little bit of easy double-under practice during the rest
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AMRAP in 8:00:
50 row calories
50 wall balls, 20/14 to 10/9
max toes-to-bar or muscle-ups in remaining time
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5:00-10:00 mobility work – coach-led
