3 rounds not for time:
10 DB Cuban presses
10 band pull-aparts
10 band passthroughs
+
3 sets not for time:
3 broad jumps – not consecutive, take a few seconds between reps and build to a max distance
6/side 1-arm KB snatches, 53/35
+
A. 1 halting snatch pull w/:01 pause just below knees + 1 snatch pull, 5 x 1; :05-:10 between movements, begin a set every 2:00
B. Snatch-grip deadlift, 5 x 1 building to a tough but perfect single; begin a rep every 2:00
+
3 sets @ 80-90% effort – goal is still elevated but steady breathing throughout and even times:
1 mile Assault Bike
20 alternating DB snatches, 50/35
15 burpee box jump-overs, 24/20
2:00 walk rest
+
3 sets:
:30 hollow hold
20 light reverse hypers
Post results to comments.
NOTE: beginning next week our Sport will be distributed only through our FitBot program (and not here on our site) – if you not received your invite or have any questions, please contact Stephen or Megan and we’ll get you set up…
3 rounds not for time:
10/side 1-arm DB scap retractions
20m duck walk
10 alternating hip touches from hang, deliberate & controlled
A. Snatch balance, 4 x 2 light/moderate & fast; begin a set every :60
B. Back squat, 5-5-4-4, 30X0 – no pauses @ top or bottom; 2:00-3:00 rest
+
5 sets for calories:
2:00 of [12 toes-to-bar + 8 snatches light/moderate up to 115/75 + row calories in remaining time]
:60 rest
+
Not for time, partition work as desired:
50 band face pulls
3:00 banded march
Run, row, Assault Bike, and/or ski erg @ easy pace
Dynamic mobility work – coach-led
3 rounds for time in teams of 3, run must be completed together, split all other work as desired w/only 1 working at a time:
100 wall balls
90 row calories
800m run
90 row calories
100 wall balls
+
5:00-10:00 coach-led mobility
3 rounds not for time:
12 incline DB scap retractions
12 plate halos (6 in each direction)
:10 top of ring push-up
:10 middle of ring push-up
:10 bottom of ring push-up
A. Seated box jump, 6 x 1 tall; begin a set every :60
B. 3 touch-and-go power cleans + 1 split jerk, build quickly to a tough set
C. Power clean, pick up where you left off on the complex and build to a tough single in just 3 more attempts
+
AMRAP in 20:00 w/a partner, trade off completed rounds:
max unbroken strict pull-ups
200m run
+
optional for time in teams of 2:
200 Assault Bike calories – switch off as desired
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of (10 bird dogs + 10 dead bugs + :10 2-arm passive hang from bar + 10 wall balls)
A. Front squat, 3-2-1-1 building so last set is heavy, 20X1; begin a set every 2:30
+
Every :60 for 8:00:
1st: 8 alternating DB rows from plank
2nd: :30 med ball Russian twists
+
AMRAP in 6:00:
6/3 strict pull-ups
6 hand-release push-ups
9 unbroken kettlebell swings – you pick the weight
6 hand-release push-ups
+
5:00-10:00 coach-led mobility
