Run, row, Assault Bike, and/or ski erg @ easy pace
3 sets easy of (10 bird dogs + 10 dead bugs)
Every 2:00 for 12:00 (3 sets of each):
1st: 1 power clean + 2 front rack alternating reverse lunges + 1 front squat, all tough
2nd. 6-8 total (3-4/side) seesaw DB bench press (non-working arm stays @ lockout)
+
3 rounds for reps – keep a running tally and score as total reps perfomed:
:40 pull-ups
:20 rest
:40 wall balls
:20 rest
+
3 rounds not for time:
:30/side plank
25 band good mornings or 10-15 light reverse hypers
Post results to comments.
SCHEDULE NOTICE: there will be no coached 630PM class this evening, though the gym will still be open – Emily & Chelsea will both be able to answer any questions re: the training, through will not be actually coaching
Run, row, Assault Bike, and/or ski erg @ easy pace
3 sets easy of (10 bird dogs + 10 dead bugs)
A. 1 power clean + 2 front rack alternating reverse lunges + 1 front squat, 8 x 1 moderate; begin a set every :90
B. Seesaw DB bench press (non-working arm stays @ lockout), 3 x 8-10 (4-5/side); 2:00 rest
+
8 rounds for reps:
:20 push-ups
:10 rest
:20 sit-ups w/feet anchored and fingers touching temples throughout
:10 rest
+
3 rounds not for time:
:30/side plank
25 band good mornings or 10-15 light reverse hypers
Run, row, Assault Bike, and/or ski erg @ easy pace
3 sets easy of (10 bird dogs + 10 dead bugs)
A. 1 squat clean + 1 front squat, 6 x 1 moderate/tough; begin a set every :90
B. Seesaw DB bench press (non-working arm stays @ lockout), 3 x 10-12 (5-6/side); 2:00 rest
+
AMRAP in 7:00:
3 DB thrusters, tough
3 toes-to-bar or sit-ups w/feet anchored by DBs and finger tips touching the temples throughout
6 DB thrusters
6 toes-to-bar or sit-ups
9 DB thrusters
9 toes-to-bar or sit-ups
and so on…
+
3 rounds not for time:
:30/side plank
20 band good mornings or 10-15 light reverse hypers
Run, row, Assault Bike, and/or ski erg @ easy pace
3 sets easy of (10 bird dogs + 10 dead bugs)
A. Squat clean or squat snatch, 12:00 to build to a heavy single
B. DB bench press, 3 x 5-6, 21X1; 2:00 rest
+
For reps
4:00 of (500m row + max push-ups in remaining time)
2:00 rest
4:00 of (400m run + max alternating DB snatches in remaining time)
+
3 rounds not for time:
:30/side plank
25 band good morning
Run, row, Assault Bike, and/or ski erg @ easy pace
3 sets easy of [10 bird dogs + 10 dead bugs]
DB snatch review/practice + find your weight
A. Front squat or overhead squat, 10:00 to build to a heavy set of 3 (begin each set w/a squat clean or squat snatch if possible)
B. DB bench press, 3 x 6-8, 21X1; 2:00 rest
+
For time:
40 pull-ups or Australian pull-ups
400m run
40 wall balls
+
3 rounds not for time:
:30/side plank
20 band good morning
Run, row, Assault Bike, and/or ski erg @ easy pace
3 sets easy of (10 bird dogs + 10 dead bugs)
DB snatch practice + find your weight
A. Front squat or overhead squat, 10:00 to build to a heavy set of 5 (begin each set w/a squat clean or squat snatch if possible)
B. DB bench press, 3 x 6-8, 21X1; 2:00 rest
+
For time w/an 8:00 cap:
40 push-ups or ring dips (only if very proficient here)
300m run or .5 mile Assault Bike or 120 double-unders
20 alternating DB snatches, tough
+
3 rounds not for time:
:30/side plank
10 supermans w/pause @ top
