Run, row, Assault Bike, and/or ski erg @ easy pace
Dynamic mobility work – coach-led
In teams of 3 w/only 2 working at a time (and only 1 working at each station at a time), complete the following for time in any order:
250 double-unders or 500 single-unders
2000m row
150 wall balls
+
5:00-10:00 coach-led mobility
Post result to comments.
SCHEDULE NOTICE: we will only have the following classes through Memorial Day:
today, 05.27: 900 only
Sunday, 05.28: closed
Monday, 05.29: 1030
Saturday, 04.29
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of (10 bird dogs + 10 dead bugs + :10 2-arm passive hang from bar + 10 wall balls w/:01 hold @ bottom)
A. Hang clean (power or squat) from pause just below knees, 3-2-1-3-2-1 speed/quality over load; begin a set every 2:00
B. DB bench press, 3 x 6-8, 40X1; begin a set every 2:30
+
3 rounds for time w/7:00 cap:
60 double-unders or 90 single-unders
20 alternating reverse goblet lunges, moderate up to 53/35
10 burpees
+
5:00-10:00 coach-led mobility
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets of (10 band dislocates + 10 band pull-aparts + 10 band behind-the-neck presses)
2 sets of (:05-:10/side bottom of pistol hold + 5 scap pull-ups + :30 plank on ground)
A few minutes to prep all stations and review movements
+
For reps @ easy, sustainable effort:
5:00 of [10 toes-to-bar + 20 box jumps w/step-downs or alternating step-up/step-downs @ 24/20]
2:00 rest
5:00 of [10 wall balls + 10 alternating DB rows from plank]
2:00 rest
5:00 of [10 row/ski/Bike calories + 40 double-unders]
2:00 rest
5:00 of [400m run + max time spent in side plank in remaining time (alternate sides as needed w/goal of staying in a plank throughout)]
+
5:00-10:00 coach-led mobility work
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets of (10 band dislocates + 10 band pull-aparts + 10 band behind-the-neck presses)
2 sets of (:05-:10/side bottom of pistol hold + 5 scap pull-ups + :30 plank on ground)
Every 3:00 for 3 sets:
30m unbroken 1-arm DB overhead walking lunges – you pick weight, switch arms as needed
+
3 rounds steady:
:60 single-unders (yep, single-unders for everyone!)
:60 row or ski erg or bike or run
:60 steady wall balls – do not have to be unbroken
:60 row or ski erg or bike or run
:60 front leaning rest on ground
:60 walk rest
+
5:00-10:00 coach-led mobility work
3 sets not for time:
12 scap pull-ups
12 overhead barbell shrugs
12 scap push-ups
:30/side very gentle sleeper stretch
+
A. Single-arm DB overhead walking lunges, 3 x 30m; rest as needed
+
AMRAP in 5:00:
Strict pronated pull-ups – return to dead hang each rep even if performing singles
+
3 rounds steady:
:60 single-unders
:60 row or ski erg or bike or run
:60 steady wall balls – do not have to be unbroken
:60 row or ski erg or bike or run
:60 front leaning rest on ground
:60 walk rest
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets of [10 band dislocates + 10 band pull-aparts + 10 band behind-the-neck press]
2 sets of [:05-:10/side bottom of pistol hold + 5 scap pull-ups + :30 plank]
Every 3:00 for 3 sets:
30m unbroken DB walking lunges – 10m overhead, 10m @ shoulders, 10m @ sides
+
10:00 @ 80-90% effort – make it sustainable:
10 pull-ups
20 wall balls
40 double-unders or single-unders
+
5:00-10:00 coach-led mobility work
