10:00-15:00 as warm-up:
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of [10/side light 1-arm DB rows + 5/side 1-arm kettlebell thrusters]
A1. Back squat, 4 x 2-3, 40X1; :60 rest
A2. Chin-over-bar hold, 4 x max up to :30; :60 rest
+
AMRAP in 10:00:
5 strict pull-ups or very challenging ring rows
10 air squats
20 double-unders or 40 single-unders
+
L-sit, accumulate :90 in a tough variation, break and rest as needed to ensure solid positions throughout
10:00-15:00 as warm-up:
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of [10/side light 1-arm DB rows + 5/side 1-arm kettlebell thrusters]
A1. Back squat, 4 x 2-3, 40X1; :60 rest
A2. Chin-over-bar hold, 4 x max up to :30; :60 rest
+
AMRAP in 10:00:
5 strict pull-ups or very challenging, perfect ring rows
10 air squats
20 double-unders or 40 single-unders
+
L-sit, accumulate :60 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
+
For time w/a partner – only 1 working @ a time:
60 pull-ups
120 wall balls
60 toes-to-bar
90 burpees
400m Farmer’s walk
+
Optional:
Ab sculpting of choice
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. Halting snatch-grip deadlift (pause just below knees on way up & down to ensure shoulders in front of the bar & vertical shins), 2-2-2 w/reset on ground, :60 rest
A2. DB bench press, 3 x 4-7, 21X1; :60 rest
+
For time:
50 double-unders or 100 single-unders
500m row
50 DB push presses, moderate/tough
500m row
50 double-unders or 100 single-unders
+
Not for time:
3:00 front leaning rest accumulation – goal is unbroken, but break and rest as needed to ensure solid positions throughout
15:00 as warm-up:
Run, row, Assault Bike, and/or ski erg @ easy pace
Dynamic hip & shoulder mobility – coach’s choice
2 sets easy of [10 light/moderate kettlebell swings + :30 bottom of goblet squat hold]
A. Make-up strength work from Mon-Wed
+
10 rounds nice & easy:
:60 Assault Bike, run, or row @ very easy pace
1 dead hang to inverted or :15-:30 2-arm passive hang from bar
:30 front leaning rest on ground
