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: 2 thrusters from the ground, build in weight so last couple doubles are tough
2nd: 2-4 strict pull-ups (weighted if possible w/DB between feet) OR 2 x :05 chin-over-bar hold + :05 negative
+
15:00 @ 90% aerobic w/a partner trading off completed rounds:
6 alternating DB box step-up/step-downs – can hold DBs in any position
200m run or .3 mile Assault Bike or 250m row
+
5:00-10:00 coach-led mobility work
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
+
A1. Close-grip bench press, 10-8-6, 30X0; :90 rest
A2. Ring rows, 3 x max unbroken @ perfect 2020 tempo; :90 rest
+
Every :60 for 16:00 (4 sets of each):
1st: 10 alternating DB reverse lunges
2nd: 10 glute-ham sit-ups
3rd: 40 double-unders
4th: 12/8 row calories @ moderate effort – just a warm-up for the sprints…
+
3 sets:
:20 row sprint – absolutely all-out!
2:40 walk rest
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
6/side 1-arm standing DB push press, 21X2
+
A. Halting snatch pull clusters, 5 x 1.1 w/:01 pause just below knees; :05-:10 between singles, begin a set every 2:00
B. Snatch-grip deadlift, 3 x 1 tough but perfect position when passing the knees (vertical shins, weight balanced across entire foot, shoulders in front of the bar & butt back); begin a rep every 2:00
+
3-4 sets @ 80% effort – again, the goal is elevated but steady breathing throughout, pace the initial set to ensure you’re able to sustain across all sets:
.4 mile Assault Bike
10 touch-and-go power cleans, moderate
10 bar-facing burpees
400m run
2:00 walk rest
+
3 sets:
:30 hollow rock – add weight if these are “easy”
5-10 glute-ham raises OR 5 glute-ham raise negatives
3 rounds not for time:
8/side 1-arm DB scap retractions
15m duck walk w/band overhead
:10/side 1-arm passive hang from ring
A. Snatch balance, 6 x 3 light & fast; begin a set every :60
B. Back squat, 6-6-5-5, 30X0 – no pauses @ top or bottom; 2:00-3:00 rest
+
4 sets for calories:
2:30 of [15 toes-to-bar (or toes-to-rings) + 12 single-arm DB overhead squats tough up to 80/55 + row calories in remaining time]
:90 rest
+
4 sets not for time:
6 DB prone rows, 10X2
6/side KB goblet rear-foot elevated split squats, 30X0
For completion as warm-up:
15m bear crawl
15m walking lunges
:05-:10/side 1-arm hang from ring or bar (sub :20 2-arm hang)
200m jog or :60 row or bike or ski erg
3 wall walks
Every :60 for 12:00 (4 sets of each):
1st: 5-6 L leg front rack reverse lunges
2nd: 5-6 R leg front rack reverse lunges
3rd: :30 front leaning rest on ground – add plate to back if these are easy
+
For total reps:
4:00 strict pull-ups or muscle-ups (if proficient)
:30 rest
3:00 wall balls
:30 rest
2:00 toes-to-bar
:30 rest
:60 double-unders
+
5:00-10:00 mobility work – coach-led
