3 rounds as warm-up:
6-8/side light DB external rotations, 2010
15m bear crawl
:20 table hold
Every :60 for 10:00 (5 sets of each):
1st: upper press gymnastics practice of choice – should take about :30 depending on movement choice
2nd: :30 hollow hold or rock
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Every :60 for 10:00 (5 sets of each):
1st: upper pull gymnastics practice of choice – same idea as the press, should take about :30
2nd: 2/side KB windmills, 3011 (slow & controlled)
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Every 4:00 for 3 sets:
:30 bike, row, or ski calories @ high effort
15m bear crawl
30m Farmer’s walk
15m walking lunges
3 rounds as warm-up:
3 slow & controlled inchworms
3 standing broad jumps – all sub-maximal
:60 single- or double-under practice
AMRAP in 14:00:
7 strict pull-ups
14 kettlebell swings
200m run or .4 mile Assault Bike or 250m row
*it’s ok for the strict pull-ups to be challenging, but we’d like them completed in no more than :60 each round – adjust accordingly by cutting the reps a bit or opting for Australian CTBs… swings should light/moderate and ideally unbroken, and run/Bike/row should be paced to allow for the pull-ups to be completed as efficiently as possible
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Accumulate the following in a 14:00 window, can partition as desired or go straight through:
:60/side plank
2:00 arrested superman hold
60 band face pulls
2:00 bottom of squat hold w/light med ball in bear hug (stay upright w/nothing touching the legs)
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5:00-10:00 mobility work – coach-led
3 sets as warm-up:
10 Russian kettlebell swings
:20 bottom of light goblet squat hold
40 single-unders
Every 2:00 for 10:00 (5 sets of each):
1 squat clean (or 1 power clean + 1 front squat)
2 alternating front rack reverse lunges
2 front squats
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Every 2:00 for 14:00 (7 sets):
8 bar-facing burpees
8 front squats, light/moderate from the ground, breaking parallel on the clean counts as your first squat
*select loading that allows all work to be done in no more than :75 w/unbroken squats in all rounds (harder than it may appear post-burpees…)
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5:00-10:00 coach-led mobility
Monday
For completion as warm-up:
2:00 easy row/bike/run
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2 rounds easy:
6 scap pull-ups, 1111
6 scap push-ups, 1111
3/side crossbody DB deadlifts, 2111
Every :90 for 15:00 (5 sets of each):
1st: 3-4 clean-grip deadlifts, 31X1
2nd: 6-8 DB bench presses, 30X0
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AMRAP in 10:00:
50 toes-to-bar
50 alternating DB snatches
max double-unders in remaining time
For load/rounds w/a partner:
10:00 for both partners to build to a tough hang clean (any hang position, power or full)
5:00 rest
AMRAP in 10:00, partners trade off completed movements (partner 1 runs, then partner 2 does thrusters, then partner 1 does pull-ups/muscle-ups, then partner 2 runs, and so on…):
200m run
10 thrusters, up to 95/65
10 CTB pull-ups or 3 muscle-ups (bar or ring)
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optional:
60 alternating DB curls
60 abmat sit-ups weighted w/light DB held to chest
*not for time, can be partitioned as needed/desired
3 sets as warm-up:
:05-:10/side 1-arm hang from bar or ring
4/side 1-arm DB snatch into 15m overhead DB carry after 4th rep
5-10m duck walk
A. Hang snatch from just below the knees, 8 x 1moderate; begin a set every :60
B. Back squat, 8 x 3 @ 60-70% 1RM, 1010 – same loading/sets as last week but extra reps; begin a set every :60
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AMRAP in 8:00:
800m row
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Max in remaining time:
16 moderate Russian kettlebell swings
16 push-ups
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5:00-10:00 coach-led mobility
