3 sets as easy warm-up:
5/side standing bottoms up KB press
3 dead hang to inverted w/controlled descent – focus on the lats/rhomboids controlling the descent
:05-:10/side bottom of pistol hold or 8 alternating pistols, 31X1
+
5:00-10:00 muscle-up practice/tech work – any variation, nothing under fatigue, just crisp reps or turnover practice
+
A1. Close-grip bench press, 9-7-5-3, 30X0; :90 rest
A2. Supinated ring rows, 4 x 10, 20X1; :90 rest
+
Every :60 for 16:00 (4 sets of each):
1st: 10m 1-arm DB overhead walking lunges, 50/35 – switch arms set-to-set so each side does 2 sets
2nd: 12 glute-ham sit-ups
3rd: 45 double-unders
4th: 12/8 row calories @ moderate effort – just a warm-up for the sprints…
+
3 sets:
:25 row sprint
3:35 walk rest
Post results to comments.
NOTE: beginning next week our Sport program will be distributed only through our FitBot account (and not here on our site) – if you have not received your invite, have been training off-site, or have any questions, please contact Stephen or Megan and we’ll get you set up…
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets of (10 band dislocates + 10 band pull-aparts + 10 band behind-the-neck presses)
2 sets of (10 alternating side lunges + 5 scap pull-ups + 5 scap push-ups)
Every :90 for 15:00 (5 sets of each):
1st: 3 snatch-grip deadlifts, 31X1
2nd: 15m/side 1-arm DB/KB overhead carry, as heavy as possible
+
For time w/a 12:00 cap w/a partner trading off completed movements (so partner 1 does 15 deadlifts while partner 2 rests, then partner 2 does 15 deadlifts while partner 1 rests, partner 1 does 15 burpees while partner 2 rests, then partner 2 does 15 burpees while partner 1 rests, partner 1 does 12 deadlifts, then partner 2 does 12 deadlifts, and so on…):
15 DB deadlifts – moderate that’s do-able unbroken…
15 burpees
12 DB deadlifts
12 burpees
9 DB deadlifts
9 burpees
6 DB deadlifts
6 burpees
3 DB deadlifts
3 burpees
+
5:00-10:00 coach-led mobility work
For completion as warm-up:
5-10 strict pull-ups
:30 deadbugs
15m walking lunges
:05-:10/side 1-arm hang from ring or bar (sub :20 2-arm hang)
400m run or 500m row or .5 mile Assault Bike
Every :60 for 12:00 (4 sets of each):
1st: 4-5 L leg front rack reverse lunges
2nd: 4-5 R leg front rack reverse lunges
3rd: :30 hollow rock
+
For time w/10:00 cap:
600m run (400m + 200m)
45 thrusters @ 45/35 or wall balls if there are any front rack limitations
30 pull-ups
+
5:00-10:00 mobility work – coach-led
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
