3 rounds as warm-up of [3 overhead squats @ 5511 + :05-:10/side 1-arm hang from bar or ring]
A. 1 & 1/4 back squats, 2-2-2; begin a set every 3:00
B. Single-leg Romanian deadlifts, 3 x 4-5/side, 2111 – priority is position, not absolute load, ensure the movement is a hip hinge rather than a rounding of the back or deep knee bend; begin a side every :90
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Every :60 for 10:00 (5 sets of each):
1st: 1 tough shoulder press, building to a max
2nd: :10-:15 chin-over-bar hold (CTB if possible) OR top of ring row hold
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1 sets for max reps:
Unbroken wall balls – be perfect on ROM, set culminates at first miss of target or pause at any point
+
5:00-10:00 mobility work – coach-led
Post results to comments.
SCHEDULE NOTICE: 1030 class only tomorrow, will be niiiiiice and long…
3 rounds not for time:
12/side 1-arm DB scap retractions
12/side 1-arm DB scap protractions
:30/side easy sleeper stretch
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A. Squat clean from :02 pause just below knees, build to a moderate single – no misses, no grinding out of the hole
B1. Front squat, 5-5-5 building to a tough set; :60 rest
B2. 1-arm DB row, 3 x 6-8/side, 20X2; :30 between sides, :60 rest
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Every :90 for 22:30 (5 sets of each):
1st: max (-1) unbroken strict pull-ups or max chin-over-bar hold up to :30
2nd: :45 L-sit or hollow hold
3rd: 200m run
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Not for time:
200m 1-arm DB overhead carry, tough – switch sides as needed
3 attempts:
Max unbroken double-unders
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5-4-3-2-1 nice & steady, movement quality of speed:
Power cleans, touch-and-go for the multi-rep sets
Handstand push-ups, strict and/or deficit to make the movement challenging
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For time in teams of 2-4 w/teammates advancing to the next station only once it’s been cleared by the athlete in front of them:
40/30 row or Assault Bike calories
40 burpees
40 kettelbell swings
40 sit-ups
400m run
+
gun show
Post results to comments.
SCHEDULE NOTICE: the gym will be closed for the day beginning @ 1000, get in early!
3 rounds not for time:
1-6 bar muscle-ups or 3 dead hang to inverted
6 DB burpee box step-up/step-downs, 50/35/hand to 24/20”
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A. Squat snatch, 10:00 to build to a single @ 80-90%
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3 sets for even reps:
3:00 of [20 toes-to-bar + 20 row calories + max alternating pistols in remaining time]
:60 rest
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1 set – begin immediately after final :60 rest period:
max unbroken wall balls, 30/20 to 10/9
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optional additional breathing work, 10 sets:
:30 row, Assault Bike, or run @ 90% aerobic – no lactate, just elevated breathing!
:30 rest
2 sets of (10 band dislocates + 10 band pull-aparts + 10 jumping squats)
Every :60 for 5 sets:
7 unbroken moderate thrusters, each set starts from the ground – efficiency over load
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Every :60 for 15:00 (5 sets of each):
1st: 10 unbroken wall balls, select load/height that is achievable across all sets
2nd: 5-10 unbroken toes-to-bar or 10 anchored sit-ups or 10 GHD sit-ups
3rd*: 30-60 unbroken double-unders or :30 double-unders
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*optional Brandon v Lee tiebreak is number of unbroken double-unders completed in the final set – 1 attempt, no time cap on that, keep going until you miss
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5:00-10:00 coach-led mobility work
10:00 muscle-up/DH2I & pistol practice – nothing fatigued…
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A. 1 squat snatch + 1 hang squat snatch, 10 x 1 light/moderate; begin a rep every :30
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Every :60 for 15:00 (5 sets of each):
1st: 15 unbroken wall balls, you pick load/target
2nd: unbroken CTB pull-ups up to 15 – select a number that will be repeatable across all sets
3rd: 30-60 unbroken double-unders or :30 max double-unders if 30+ isn’t there
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AMRAP in 3:00 – begin exactly 2:00 after completion of EMOM:
15/10 Assault Bike calories
15 burpees
