Specialty Class #26-37

GYMNASTICS

This week we’re back to inversions with handstands! We will begin on the floor, working on headstands to build body shapes, positional awareness, and balance. We will then move to the wall for handstand-specific work before trying freestanding with a buddy and on our own.

‍

HYBRID FITNESS

Prep work for Hyrox AD begins. Some pacing efforts on the row and ski off the back of 1k repeats

‍

MOBILITY

Move better, feel better. This session focuses on hip mobility, movement quality, and lower body health to help you move more freely, improve your range of motion, and build stronger, more capable hips.

‍

WEIGHTLIFTING

All the cleans - working on barbell timing. Power clean into push jerk. Power clean into hang power clean. EMOM power clean. Heavy doubles on the deadlift. Finishing with paused front squats.

Monday:

Strength:

Every 2 mins x 4

6-8 alt barbell back rack reverse lunges

‍

Conditioning:

8 min window in pairs

30 burpee box jumps

60 wall balls

amrap

cal row

Rest 2 mins x 3

‍

Tuesday:

Strength:

every 2 mins x 5

3 2 2 1 AMRAP (-20%)

Incline barbell bench press

EMOM 10

A) 20 sec pull-ups

B) 20 sec dual dumbbell overhead hold

‍

Conditioning:

2min @ 3k pace

Rest 2 mins

90 sec @ +5RPM 3k pace

Rest 2 mins

60 sec @ +10RPM pace

‍

Wednesday:

Strength:

every 2 mins x 6

1 clean pull

1 hang squat clean

1 front squat

‍

Conditioning:

3-minute window:

2 car park runs

12 toes to bar

amrap complex

2 power clean

1 front squat

rest 2 mins x 5

‍

Thursday:

Strength:

8 mins headstand skill

Every 2 mins x 5

6 6 4 4 10 dual dumbbell push press

EMOM 12

A) 10 chest-supported incline dumbbell rows

B) 20 sec wall-facing handstand hold

C) 10/10 banded lat pulldown

D) 10-15 bent-over DB reverse fly

‍

Conditioning:

30/24 cal ski

10 bar muscle-ups

30 alt DB hang snatch

5 wall walks

‍

Friday:

Strength:

Every 2 mins x 5

5 deadlift

‍

Conditioning:

90 sec Window

15 dual kettlebell deadlifts

Max Cal C2 Bike Damper

rest 3 mins x 5

‍

Saturday with Coach Sarah

Saturday and Sunday Strength:

Every 2 mins x 6

10 10 10 8 8 8 barbell hip thrust from the box

Every 2 mins x 4

5/5 FFE barbell split squat

Sunday Sweat:

For time

1k ski

50 push-ups

50 air squats

1k row

50 lunges

50 ab mat sit-ups

800m ski

40 push-ups

40 air squats

800m row

40 lunges

40 ab mat sit-ups

etc

GYMNASTICS

This week we’re back to inversions with handstands! We will begin on the floor, working on headstands to build body shapes, positional awareness, and balance. We will then move to the wall for handstand-specific work before trying freestanding with a buddy and on our own.

‍

HYBRID FITNESS

Prep work for Hyrox AD begins. Some pacing efforts on the row and ski off the back of 1k repeats

‍

MOBILITY

Move better, feel better. This session focuses on hip mobility, movement quality, and lower body health to help you move more freely, improve your range of motion, and build stronger, more capable hips.

‍

WEIGHTLIFTING

All the cleans - working on barbell timing. Power clean into push jerk. Power clean into hang power clean. EMOM power clean. Heavy doubles on the deadlift. Finishing with paused front squats.

Monday:

Strength:

Every 2 mins x 4

6-8 alt barbell back rack reverse lunges

‍

Conditioning:

8 min window in pairs

30 burpee box jumps

60 wall balls

amrap

cal row

Rest 2 mins x 3

‍

Tuesday:

Strength:

every 2 mins x 5

3 2 2 1 AMRAP (-20%)

Incline barbell bench press

EMOM 10

A) 20 sec pull-ups

B) 20 sec dual dumbbell overhead hold

‍

Conditioning:

2min @ 3k pace

Rest 2 mins

90 sec @ +5RPM 3k pace

Rest 2 mins

60 sec @ +10RPM pace

‍

Wednesday:

Strength:

every 2 mins x 6

1 clean pull

1 hang squat clean

1 front squat

‍

Conditioning:

3-minute window:

2 car park runs

12 toes to bar

amrap complex

2 power clean

1 front squat

rest 2 mins x 5

‍

Thursday:

Strength:

8 mins headstand skill

Every 2 mins x 5

6 6 4 4 10 dual dumbbell push press

EMOM 12

A) 10 chest-supported incline dumbbell rows

B) 20 sec wall-facing handstand hold

C) 10/10 banded lat pulldown

D) 10-15 bent-over DB reverse fly

‍

Conditioning:

30/24 cal ski

10 bar muscle-ups

30 alt DB hang snatch

5 wall walks

‍

Friday:

Strength:

Every 2 mins x 5

5 deadlift

‍

Conditioning:

90 sec Window

15 dual kettlebell deadlifts

Max Cal C2 Bike Damper

rest 3 mins x 5

‍

Saturday with Coach Sarah

Saturday and Sunday Strength:

Every 2 mins x 6

10 10 10 8 8 8 barbell hip thrust from the box

Every 2 mins x 4

5/5 FFE barbell split squat

Sunday Sweat:

For time

1k ski

50 push-ups

50 air squats

1k row

50 lunges

50 ab mat sit-ups

800m ski

40 push-ups

40 air squats

800m row

40 lunges

40 ab mat sit-ups

etc

GYMNASTICS

This week we’re back to inversions with handstands! We will begin on the floor, working on headstands to build body shapes, positional awareness, and balance. We will then move to the wall for handstand-specific work before trying freestanding with a buddy and on our own.

‍

HYBRID FITNESS

Prep work for Hyrox AD begins. Some pacing efforts on the row and ski off the back of 1k repeats

‍

MOBILITY

Move better, feel better. This session focuses on hip mobility, movement quality, and lower body health to help you move more freely, improve your range of motion, and build stronger, more capable hips.

‍

WEIGHTLIFTING

All the cleans - working on barbell timing. Power clean into push jerk. Power clean into hang power clean. EMOM power clean. Heavy doubles on the deadlift. Finishing with paused front squats.