Friday 10.27.2023

*Reminder: Handstand Workshop (Part 2) with Coach Gabby is this Saturday at 10:30am!

*Double Reminder: The #LiveFullRange 21-Day Challenge starts Monday. Join us on Sunday (9:30am) for an intro meeting and Q&A!

“FITNESS”

A. Three sets of:
Romanian Deadlift x 8-10 reps @ 3010
Rest 30 seconds
Tall Box Jump x 4-6 reps (jump and land as tall and as softly as possible; rest and reset between jumps)
Rest 30 seconds
Supine Ring Row x 10-12 reps @ 2110
Rest 30 seconds
Plank Walk-Ups x 12-20 reps
Rest 60-90 seconds

B. Three rounds for time of:
21 Wall Balls
18 Sit-ups
15/10 Push-ups
12 Dumbbell Walking Lunges
9 Dumbbell Hang Power Clean and Push Press

Time cap: 15 minutes (scale accordingly)

Compare to 5.13.2022

Cooldown
One or Two sets of:
Child's Pose Lat Stretch x 30-40 seconds each side
Figure 4 Glute Stretch x 30-40 seconds each side

“PERFORMANCE”

A. Every 2 minutes, for 16 minutes (8 sets):
Power Clean x 1.1
Rest 5-10 seconds between singles

Build from approximately 65-70% to today’s heavy over the course of the eight sets.

B. For time:
27 Wall Balls (20/14 lb)
18 Toes to Bar
9 Power Cleans (185/133 lb)
21 Wall Balls
14 Toes to Bar
7 Power Cleans
15 Wall Balls
10 Toes to Bar
5 Power Cleans
9 Wall Balls
6 Toes to Bar
3 Power Cleans

Time Cap: 15 minutes

Compare to 10.14.2022

Cooldown
One or Two sets of:
Child's Pose Lat Stretch x 30-40 seconds each side
Figure 4 Glute Stretch x 30-40 seconds each side

“ENDURANCE (AKA SWEAT SESH)”

Every 7 minutes, for 35 minutes (5 sets):
800 Meter Bike Erg
400 Meter Row
200 Meter Ski