Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets of (15 light band pull-aparts + 4-6/side pistols or shrimp squats)
A. 1-arm DB/KB overhead walking lunges, 4 x 10m – alternate sides set-to-set so each side does 2 sets; begin a set every :90
B. Alternating DB rows from plank position, 3 x 8-10 total (4-5/side); begin a set every 2:00
+
5 sets for reps:
:90 of (9 tough DB thrusters + 9 pull-ups or Australian pull-ups + max double-unders in remaining time)
:90 rest
+
5:00-10:00 coach-led mobility work – 2-4 movements/positions
3 sets not for time:
15m medball bear hug carry
:20-:30 L-sit accumulation
+
A. Snatch-grip deadlift from deficit (feet elevated 2-3”), 5-5-5, 31X1; 2:30 rest
B. Split jerk w/:01 pause in dip & :01 pause @ catch before recovery, 8 x 1 light/moderate; begin a rep every :90
+
For time w/a partner, trading off every 500m:
6000m row
OR if working solo:
6 sets:
500m row – increase pace by :01-:02 if last week was sustainable
2:00 walk rest
Run, row, Assault Bike, and/or ski erg @ easy pace
10 alternating Turkish get-up + windmill
Every :90 for 12:00 (4 sets of each):
1st: 1 halting clean-grip deadlift – :01 pause 1” off the ground, complete lift, :04 descent
2nd: 3-5/side 1-arm DB push press, 21X1
+
Every 7:00 for 2 sets (or grab a partner and trade off completed rounds until both have done 2):
400m run or 500m row or .5 mile Assault Bike
15 kettlebell swings, tough but unbroken
15 burpees
+
5:00-10:00 coach-led mobility work – 1-2 upper & 1-2 lower pieces
A. Pause squat clean (:01 pause just below knees on way up before completing rep), 1-1-1-1; begin a rep every 2:00
B. Front squat, 3-3-3, 22X1; 2:00-3:00 rest
+
AMRAP in 10:00:
5 strict toes-to-bar
10 hand-release push-ups
15 air squats
OR
5 strict handstand push-ups or strict ring dips
10 alternating pistols
15 toes-to-bar
+
3 sets not for time:
10-15 unweighted Russian twists
30-45 double-unders
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of [:30 freestanding handstand or tripod or nose-to-wall hold + 10-15 light kettlebell swings]
Every :90 for 12:00 (4 sets of each):
1st: 3-4 back squats, 20X1
2nd: 15m/side 1-arm Farmer’s walk, heavy!
+
AMRAP in 10:00:
5 toes-to-bar
10 push-ups
15 air squats
+
5:00-10:00 mobility work – coach-led
