Run, row, Assault Bike, and/or ski erg @ easy pace
3 rounds of(1/side Turkish get-up + 10 controlled scap push-ups)
Every :90 for 9:00 (3 sets/side):
1st: 4-5/side 1-arm DB bench press, L arm
2nd: 4-5/side 1-arm DB bench press, R arm
+
3 rounds for even reps:
:90 strict pull-ups
:60 alternating reverse DB lunges (DB at sides)
:30 double-unders
:60 rest
+
2 rounds:
:30 L side plank
:30 plank
:30 R side plank
:30 plank
:60 rest
+
5:00-10:00 coach-led mobility work
Run, row, Assault Bike, and/or ski erg @ easy pace
3 rounds of(1/side Turkish get-up + 10 controlled scap push-ups)
Every :90 for 9:00 (6 sets):
2 power clean singles, moderate/tough
+
3 rounds for time w/5:00 cap:
13 deadlifts, moderate up to 275/185 – select weight that is achievable unbroken, if any doubt on weight, use your best load from the power clean double
67 double-unders or single-unders
+
3 rounds:
:30 L side plank
:30 rest
:30 R side plank
:30 rest
+
5:00-10:00 coach-led mobility work
Run, row, Assault Bike, and/or ski erg @ easy pace
3 rounds of(1/side Turkish get-up + 10 controlled scap push-ups)
5 rounds for loads/reps:
:90 of (3 power snatches or power cleans (your choice) + max double-unders in remaining time)
:90 rest
+
3 sets for reps:
:60 wall walks or handstand push-ups if proficient
:60 kettlebell swings – your choice weight
:60 rest
+
5:00-10:00 coach-led mobility work
Run, row, Assault Bike, and/or ski erg @ easy pace
3 rounds of(1/side Turkish get-up + 10 controlled scap push-ups)
Every :90 for 15:00 (5 sets of each):
1st: 3 front squats or overhead squats (only if mobility allows for quality bottom of squat & overhead positions), from the ground
2nd: 6-12 tough upper body pulls – Australian, pull-up, CTB, muscle-up, etc.
+
3 sets for reps:
:60 wall balls
:60 double-unders
:60 rest
+
5:00-10:00 coach-led mobility work
Run, row, Assault Bike, and/or ski erg @ easy pace
3 rounds of(1/side Turkish get-up + 10 controlled scap push-ups)
Every :90 for 15:00 (5 sets of each):
1st: 3-5 power cleans – touch-and-go if proficient, otherwise drop and quick reset
2nd: 3-5 DB push press, 21X1
+
AMRAP in 6:00:
60/45/30/15 double-unders – same reps/round, select a number that’s achievable in under :60
30 Russian kettlebell swings
15 burpees
OR Wellness Challenge re-test, for time:
250m row
15 burpees
25 kettlebell swings
15 burpees
250m row
+
5:00-10:00 coach-led mobility work
Run, row, Assault Bike, and/or ski erg @ easy pace
3 rounds of(1/side Turkish get-up + 10 controlled scap push-ups)
A. Clean & jerk, 10:00 practice – same idea as last week w/most going EMOM style @ light/moderate loads while those already proficient in the lift can build to something tough for the day
B. Pendlay rows, 3 x 3-4 tough, 20X0; begin a set every 2:00
+
3 rounds for reps:
:45 burpees
:15 rest
:45 double-unders
:15 rest
:45 row calories
:15 rest
+
5:00-10:00 coach-led mobility work
Post results to comments.
SCHEDULE NOTICE: this Saturday 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/)
