For completion as warm-up:
10m toe walk
10m heel walk
10m walking lunges
10m bear crawl
10m crab walk
10m duck walk
:30-:60 relaxed hang from bar
+
Every :60 for 12:00 (6 sets of each):
1st: upper gymnastics press tech
2nd: upper gymnatstics pull tech
+
Every 3:00 for 12:00 (4 sets)
400m run @ easily sustainable aerobic effort – cut distance down if needed to allow for at least :60 recovery

notes: everything easy today, pick a static hold or handstand walk variation for the press and a hollow-arch/kip variation for the pull… runs preferred today if weather allows, stay outside for the recovery portion, too…

Reminder: register for class ahead of time through the ZenPlanner app (we sent out directions for that last week, let us know if you’re having any issues and we’ll figure it out ASAP)…it’s highly likely some classes will fill up quickly, we’ll likely be expanding both caps and class offerings sooner rather than later to accommodate, thank you for being patient as we welcome everyone back!

2 rounds easy as warm-up:
:15-:30 relaxed hang from bar
:30 plank
30 jumping jacks
+
Every :90 for 12:00 (4 sets of each):
1st: 4 DB/KB goblet elevator squats w/:01-:02 pauses 1/2 of the way down, at the bottom, & 1/2 way up again for each rep (so each rep should take roughly :06-:10)
2nd: 4-8 scap pull-ups, 1111 (so each rep should take :04)
+
8:00 @ 70-80% effort – rep quality over speed/total:
2 alternating DB snatches or KB swings
2 alternating single-arm DB/KB overhead reverse lunges (same loading as on snatch, if overhead position/stability limits quality then opt for DB/KB @ shoulder), switch sides as needed
2 strict toes-to-bar or controlled hanging knee raises
4/4/4
6/6/6
and so on, adding 2 each round…
+
10:00 coach-led mobility

*notes – use a single DB/KB for the entire day if possible, choose wisely…

Reminder: register for class ahead of time through the ZenPlanner app (we sent out directions for that last week, let us know if you’re having any issues and we’ll figure it out ASAP)…it’s highly likely some classes will fill up quickly, we’ll likely be expanding both caps and class offerings sooner rather than later to accommodate, thank you for being patient as we welcome everyone back!

3 sets as warm-up:
5 slow prisoner Kang squats
5 glute bridge to sit-up
:10-:30 handstand hold
+
Every 3:00 for 15:00 (5 sets):
1 clean-grip deadlift
1 power clean
1 hang power clean
:30 hollow hold OR 10 slow & controlled alternating toe touches from plank OR 5-10 solid push-ups if you didn’t do Murph yesterday
*keep the barbell light today, likely no more than 135/95
+
3 sets:
:15-:30/side plank or star plank
+
5:00-10:00 coach-led mobility

notes for all, but especially those coming into a class:
– partition the non-run portions as desired
– perform the same upper pulling movement you’ve been performing for the last 9 weeks (DO NOT perform any pull-ups if you haven’t been doing them each week for the last 2 months)
– perform 1/2 reps only at the most if you haven’t been consistent over the last 2 months (consistent = 3-4 days every week)
– no exceptions on the prior 2 – no pull-ups, nothing more than 1/2 reps for those who haven’t been hitting everything including pull-ups consistently
– register for your class through the ZenPlanner app, this is required
– classes are in 90 minute windows… don’t come into the gym before your class start time… in each class we will have exactly 10 to warm-up and a 60 minute cap to complete, which will leave us 20 to do a quick clean-up and exit the gym before the next class begins
– it will likely be hot and wet, bring a towel or 2, your own water, but no chalk

2 sets as warm-up:
5:00 dynamic mobility work
+
For time:
1600m run
100 pull-ups
200 push-ups
300 air squats
1600m run
+
easy walk cool-down