10:00-15:00 as warm-up:
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of [:30 passive hang from bar + 5/side 1-arm kettlebell thrusters]
A1. Back squat, 3 x 4-6, 22X1; :60 rest
A2. 1-arm DB row, 3 x 6-8/arm, 20X1; :60 rest
+
Every :60 for 15:00:
Minute 1: :30 bar/ring muscle-ups, pull-ups, or very tough strict ring rows
Minute 2: 6-8 DB thrusters, tough but unbroken
Minute 3: :30 Assault Bike or row @ 90% aerobic effort – sprint the last one!
+
L-sit, accumulate :90 in a tough variation, break and rest as needed to ensure solid positions throughout
10:00 as warm-up:
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of [1-3 dead hang to inverted + 1-3 wall walks]
5:00-10:00 muscle-up and/or handstand walk practice – coach led
+
AMRAP in 20:00 w/a partner – only 1 working at a time, break up all runs & reps as desired:
400m run
30 kettlebell swings
20 pull-ups
+
Optional:
Ab sculpting of choice
10:00 as warm-up:
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of [1-3 dead hang to inverted + 1-3 wall walks]
5:00-10:00 muscle-up and/or handstand walk practice – coach led
+
AMRAP in 20:00 w/a partner – only 1 working at a time, break up all runs & reps as desired:
400m run
30 kettlebell swings
20 toes-to-bar
+
Optional:
Ab sculpting of choice
3 rounds not for time:
15′ forward bear crawl
15′ backward bear crawl
10 deadbugs w/hands pressed into wall
+
A. Power snatch, build quickly to a moderate/crisp touch-and-go 5 – stop before things fall apart
B. Halting snatch-grip deadlift clusters (pause just off ground & just below knees on way up and down), 3 x 1.1.1 starting @ best load in A and building to heavy from there; :10 between singles, 2:00 rest
+
AMRAP in 20:00 w/a partner – only 1 working at a time, break up all runs & reps as desired:
400m run
30 kettlebell swings
20 toes-to-bar
+
bis & tris, baby!
10:00 as warm-up:
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of [15′ forward bear crawl + 15′ reverse bear crawl]
A1. 1 halting snatch-grip deadlift (pause just below knees on way up & down to ensure shoulders in front of the bar & vertical shins) + 1 snatch pull, 3 x 1, :10 between movements, :60 rest
A2. DB bench press, 3 x 3-6, 21X1; :60 rest
+
AMRAP in 10:00:
20 row calories
15 wall balls
10 burpees
+
Not for time:
4:00 front leaning rest accumulation – goal is unbroken, but break and rest as needed to ensure solid positions throughout
