Dynamic mobility work – coach-led

6 rounds for time w/a partner:
400m run
21 Russian kettlebell swings
15 push-ups
*partners trade off completed rounds
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optional 3 sets not for time:
10 tricep band pressdowns w/thicker band than previous weeks
6-8 DB curls – supinated on the way up, pronated on the way down
10 glute-ham sit-ups
10 GHD Russian twists

Post result to comments.

3 sets as warm-up:
5 Russian kettlebell swings
5 goblet squats, 20X1
5 strict pull-ups or ring rows
:15-:30 handstand hold or 5-10m handstand walk

A. Back squat, 4-4-4, 20X1; begin a set every 3:00
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10:00 squat clean & double-under prep/practice
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5 rounds for time w/10:00 cap:
5 squat cleans, up to 155/105
10 toes-to-bar
40 double-unders
*cleans should be able to be completed within a :20-:40 window each round, load appropriately
**if the complexity of a the clean limits your intensity, opt for front squats instead (still from the ground)
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5:00-10:00 coach-led mobility

Post results to comments.

3 rounds as warm-up:
15m/side 1-arm Farmer’s walk
15m/side 1-arm KB front rack carry
15m bear crawl

10:00 gymnastics – pick a couple movement and go back & forth again
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Every 5:00 for 4 sets:
300m run easy
50-60m Farmer’s walk, as heavy as possible – 1 big lap around the rig

5:00-10:00 mobility work – coach-led

Post results to comments.

3 sets as warm-up:
1/direction hollow to superman roll
:15-:30 2-arm passive hang from bar or rings
5m duck walk

Every :90 for 30:00 (5 rounds of each):
1st: 8 burpees – goal is steady @ :05-:06/rep, watch the clock
2nd: 8 dual DB/KB sumo deadlifts, 3011
3rd: :30-:60 plank on ground or rings OR hollow rock
4th: :60 row/bike/ski @ easy/moderate effort

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5:00-10:00 mobility work – coach-led

Post results to comments.

For completion as warm-up:
15m walk on toes
15m wall on heels
10 wall balls w/:01 pause @ bottom
15m bear crawl
15m crab walk
10 wall balls w/no pause

Every :90 for 12:00 (4 sets of each):
1st: 2-2-1-1 front squats building to a heavy final set, 20X1
2nd: 3-4/arm 3-point DB rows, 20X0
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5 sets for total pull-ups:
2:00 of [20 double-unders + 10 thrusters up to 95/65 + max strict pull-ups in remaining time]
:60 rest
*thrusters should be unbroken & smooth for all sets, adjust weight accordingly and opt for DBs if front rack is your main limiter in the thruster
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5:00-10:00 coach-led mobility

Post results to comments.

For completion as warm-up:
2:00 easy row/bike/run
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3 rounds easy:
4 slow & deliberate inchworms
8 alternating DB snatches, light

Every :90 for 15:00 (5 sets or each):
1st: 3 clean-grip deadlifts, 41X1 – build in weight as you go
2nd 5/side single-arm DB shoulder press, 20X1
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3 rounds for total reps:
:60 hand-release push-ups or handstand push-ups if you’re already proficient at them
:60 kettlebell swings
:60 sit-ups
:60 rest
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5:00-10:00 mobility work – coach-led