10:00 jump rope (doubles and triples) and freestanding handstand hold practice – keep hands within a 4′ x 6’ mat
+
For 10:00, your choice squat or power, use 1 bar and select weights within the range that you can adjust easily/quickly minute-to-minute:
Evens: 2 snatches, 80-90% 1RM
Odds: 2 cleans, 80-90% 1RM
+
8 rounds for time w/partner, partners trade off completed movements (P1 does 10 pull-ups, P2 does 15 wall balls, P1 runs 200m, P2 does 10 pull-ups, and so on…) until 8 total rounds are completed or the clock hits 20:00:
10 pull-ups or Australian pull-ups
15 wall balls or goblet squats
200m run
+
optional:
bis,tris, & abs
sandbag carry
400m sled drag, moderate
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
Dynamic mobility work – coach-led
For max total reps w/a partner, split all work as desired w/only 1 working at a time:
10:00 of (1200m run + max pull-ups in remaining time)
2:00 rest
10:00 of (1600/1200m row + max wall balls in remaining time)
+
Optional:
Abs, bis, & tris of choice
Sled drag
Sandbag carry
10:00 jump rope (doubles and triples) and freestanding handstand hold practice – keep hands within a 4′ x 6’ mat
+
For 10:00 – your choice of power or squat today, use 1 bar and select weights within the range that you can adjust easily/quickly minute-to-minute:
Evens: 2 snatches, 70-80% 1RM
Odds: 2 cleans, 70-80%
+
For total reps w/a partner, split all work as desired w/only 1 working at a time:
10:00 of [1200m run + max pull-ups in remaining time]
2:00 rest
10:00 of [1600/1200m row + max wall balls in remaining time]
+
optional:
bis,tris, & abs
sandbag carry
400m sled drag, moderate
A. Squat snatch, build to a tough single for the day without forcing anything
B. 1 & 1/4 back squats, 2-2-2-2; 2:00-3:00 rest
C. Weighted strict pronated pull-ups, 3 x 4-6, 21X0; 2:00 rest
+
10 rounds for time w/a partner, alternate full rounds so each partner completes 5 (5 rounds w/1:1 work:rest if going solo):
10 toes-to-bar
15 wall balls. 30/20 to 10/9
+
3 sets:
1-2 rope climbs – focus on proper footwork or legless kip if already proficient w/legs
:30 rest
max L-sit on parallettes
:30 rest
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of [:10-:30 2-arm passive hang from bar + 1-3 forward rolls]
Every :90 for 12:00 (4 sets of each):
1st: 3-4 front squats, 20X1
2nd: :45 double-unders technique work
+
10 rounds for time w/a partner, alternate full rounds so each partner completes 5:
10 toes-to-bar
15 wall balls
+
3 sets not for time:
10-20 hip extensions or light reverse hypers
:10-:30 nose-to-wall or tripod hold
Post results to comments.
SCHEDULE NOTICE: we will only have a 1030 class today, enjoy the holiday!
