Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets of (10 band dislocates + 10 band pull-aparts + 10 jumping squats)
Every :60 for 12:00 (4 sets of each):
1st: :05-:10/side bottom of pistol hold – flat foot, use support on upright if needed
2nd: 5-10 2-arm passive-to-active hangs
3rd: :30 nose-to-wall hold or front leaning rest on ground
+
12:00 @ 70% effort – niiiiiiiiice and steady:
15/10 row, bike, or ski erg calories
10 push-ups
5 toes-to-bar
+
5:00-10:00 coach-led mobility work
A. Squat snatch, 6 x 1 @ 70-75% max; begin a rep every :45
B. Squat clean & jerk, 6 x 1 @ 70-75% max; begin a rep every :45
+
9:00 @ steady effort:
120 double-unders
60 wall balls, 20/14 to 10/9
Muscle-ups in remaining time
+
For calories:
:60 row, Assault Bike, or ski erg – your choice, all-out!
A. Clean pull, 5 x 1 @ 100% clean max; begin a rep every :90
+
3 sets even:
15 Assault Bike calories
15 power/muscle cleans, touch-and-go light up to 95/65
2:00 rest
+
3 sets even:
15 ski erg calories
15 shoulder-to-overhead light up to 95/65
2:00 rest
+
3 sets even:
400m run
2:00 rest
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/)
A. Power snatch, 5 x 9 touch-and-go light – nothing above 75/55; begin a set every :90
B. Snatch pull, 5 x 1 starting @ 100% snatch max & building to 105-110% for the final rep; begin a rep every :90
C. Push jerk, 5-5-5-5-5 light/moderate touch-and-go @ shoulders; begin a set every :90
+
3 rounds steady:
:60 ski erg, row, or Assault Bike
:60 front leaning rest on ground
:60 double-unders
:60 med ball bear hug carry
:60 rest
+
3 sets:
15 band face pulls w/pause @ back
rest as needed
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets of (15 band pull-aparts + 10 jumping switch lunges or unweighted walking lunges)
Every 5:00 for 30:00 (6 sets):
1 squat clean or front squat, begin moderate and add a bit set-to-set
15 unbroken wall balls
21/15 row calories or 15/10 ski erg/Assault Bike calories @ high aerobic effort – last set optional max effort
