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)
A. Hang power clean or hang power snatch (only if already proficient overhead), build to a tough single in 10:00
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20:00 @ 90% aerobic w/a partner trading off completed rounds (if odd numbers go 1:1 work:rest):
10 box jumps w/step-down or step-up/step-downs, 24/20
20 anchored sit-ups
300m row
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5:00-10:00 coach-led mobility work
3 sets as easy warm-up:
5/side half-kneeling bottoms up KB press
:10/side 1-arm hang from ring
15/10 Assault Bike calories – increase effort set-to-set
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10:00 ring/bar muscle-up & pistol practice – everything non-fatigue, alternate movements w/rest between, work on efficient kipping or slow strict MUs and bottom of pistol holds
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A. 1 squat clean + 1 front squat, 8 x 1 @ no more than 60% front squat max – all squats should feel light and remain fast out of the hole; begin a set every :60
B1. Bent-over DB row (both @ same time), 3 x 3-4, 11X1; :90 rest
B2. DB bench press w/neutral grip (palms facing each other throughout), 3 x 6-8, 30X0; :90 rest
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Every 5:00 for 3 sets:
400m run
30 wall balls, 20/14 to 10
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5:00 easy cool-down immediately following final wall ball
2 rounds of(2/side Turkish get-up + 10/side side plank rotations + :60 row/bike/ski easy or 200m jog)
Every :90 for 12:00 (4 sets of each)
1st: 10 tough alternating DB reverse lunges
2nd: :30 plank walk outs (demo here)
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3 rounds for time w/9:00 cap:
60 double-unders or 90 single-unders
30 air squats
15 pull-ups or 5 muscle-ups
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5:00-10:00 coach-led mobility work
3 rounds not for time:
8 DB Cuban presses
8 band pull-aparts
8 band passthroughs
:10-:20 handstand hold
3 standing broad jumps, all sub-maximal
A. Pause clean pull, 6-8 x 1 w/:01 pause on pull just below the knees; begin a rep every :90
B. Clean-grip deadlift, 2-2-1-1-1 building as heavy as possible w/perfect positions – no pause this week; 2:00-3:00 rest
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3 sets even:
30 row calories
20 alternating DB snatches
10 burpee box jump-overs, 24/20
3:00 walk rest
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3 sets:
:30 hollow hold – add light weight in hands and/or feet if these are easy
15 very light reverse hypers
3 rounds as warm-up w/empty bar:
5 front squats
5 thrusters
5 good mornings
10 glute-ham sit-ups
200m run – increase pace round-to-round
2-4-6-8-10 for completion/quality movement (cut to 1-2-3-4-5 if these are tough):
Strict pull-ups
Strict ring dips
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A. Overhead squat, 3-3-3, 20X1 – solid position over load, these are NOT maximal effort and therefore should not have any chance of missing/struggling; rest as needed
B. Back squat, 2-2-2-2 building so last double is tough, 20X2; 2:00-3:00 rest
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10:00 for quality/efficient movement, NOT max reps:
1 rope climb
5 wall walks
10 alternating DB/KB reverse lunges, heavy
50 double-unders
2 rounds as warm-up of [3 overhead squats @ 3111 + :10-:20 chin-over-bar or top of ring row hold + 200m jog or row or bike or ski erg]
Every :90 for 12:00 (4 sets of each):
1st: 3 halting snatch-grip deadlifts – :01 pauses just off ground & just below knees on way up, :03 descent
2nd: 3-5/side seated DB Arnold presses, 11X1 – if you have a weaker side, start there each set
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AMRAP in 10:00 w/focus on perfect movement & tempo on push-up/HSPU even if that slows you down…:
300m run
15 Russian kettlebell swings, light/moderate
10 push-ups or strict handstand push-ups, 10X1
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5:00-10:00 mobility work – coach-led
