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
+
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…)
+
5:00-10:00 coach-led mobility
Monday
For completion as warm-up:
2:00 easy row/bike/run
+
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
+
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)
+
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
+
AMRAP in 8:00:
800m row
+
Max in remaining time:
16 moderate Russian kettlebell swings
16 push-ups
+
5:00-10:00 coach-led mobility
2 rounds as warm-up:
8/side light DB external rotations, 2010
30m bear crawl
:30 table hold
Every :60 for 10:00 (5 sets of each):
1st: upper press gymnastics practice of choice – should take :15-:30 depending on movement choice
2nd: 30m Farmer’s walk, tough
+
Every :60 for 10:00 (5 sets of each):
1st: upper pull gymnastics practice of choice – same idea as the press, should take :15-:30
2nd: 2/side KB windmills, 3111 (slow & controlled
+
Every 3:00 for 3 sets:
:30 bike, row, or ski calories – hard, make it hurt!
For total reps:
5:00 toes-to-bar
:60 rest
3:00 wall balls
:60 rest
:60 double-unders
+
Every :60 for 12:00 (3 rounds of each):
1st: :15-:30 arrested superman hold
2nd: :10-:15/side star plank
3rd: 15 band face pulls
4th: :10-:15/side bottom of pistol hold
+
5:00-10:00 mobility work – coach-led
