For completion as warm-up:
2:00 easy row/bike/run
+
2 rounds easy:
5 scap pull-ups, 1111
5 scap push-ups, 1111
5m forward duck walk
5m backward duck walk
*straight elbows throughout on both scap movements
Every :90 for 12:00 (3 sets of each):
1st: 6-8 L DB rear foot elevated split squats, 30X0
2nd: 6-8 R DB rear foot elevated split squats, 30X0
+
Every :60 for 15:00 (3 sets of each):
1st: :30 strict pull-ups – use band assistance to allow for at least 5 reps each set
2nd: :30 barbell thrusters, 45/33 – goal is controlled/steady movement throughout the entire :30 each set
3rd: :30 bike/row @ moderate effort
+
5:00-10:00 coach-led mobility
3 rounds as warm-up:
10 alternating DB snatches, light
15m crab walk
10 alternating toe-touches from plank
Every :60 for 14:00 (7 sets of each):
1st: 1 clean grip deadlift + 1 power clean + 1 hang power clean
2nd: 3-5 strict handstand push-ups or seated on floor DB shoulder presses, 20X1 for both
*moderate on the barbell & emphasis on quality movement throughout
+
AMRAP in 7:00:
3 deadlifts, moderate up to 225/155
3 bar-facing burpees
6 deadlifts
6 bar-facing burpees
9 deadlifts
9 bar-facing burpees
and so on adding 3 reps each round
*deadlift load should allow for unbroken sets throughout at least the round of 9, quality over absolute speed/effort today
3 rounds for time in teams of 3:
800m run
80 wall balls
40 pull-ups
*each team member completes 1 of the 800m run, while all wall balls & pull-ups are split in any fashion w/just 1 teammate working at a time
+
optional 3 sets not for time:
20 moderate tricep band pressdowns w/pause @ bottom
20 sit-ups (floor)
20 Russian twists (floor)
3 sets as warm-up:
:05 chin-over-bar hold
:10 plank or handstand hold
:15 bottom of squat hold
:20 single-unders
A. Hang snatch from just below the knees, 10 x 1 moderate; begin a rep every :60
B. Back squat, 2-2-1-1, 20X1; begin a set every 2:30
+
3 rounds for time w/10:00 :
63 double-unders
21 kettlebell swings
7 wall walks
+
5:00-10:00 coach-led mobility
3 rounds as warm-up:
5/side light 1-arm DB upright row, 3010
10m crab walk
:30 plank
10:00 gymnastics – pick a couple movement and go back & forth again
+
15:00 @ 60-70% effort – easy pace…
15/10 bike calories
30m bear crawl
30m tough Farmer’s walk
3 sets as warm-up:
:15/side plank
:15 arrested superman hold
15 air squats, 1010 – steady :02 reps with no pauses
Every :60 for 12:00 (4 rounds of each):
1st: :20-:30 hollow rock
2nd: :05-:15/side bottom of pistol hold or single-leg balance (standing with knee raises above hip level)
3rd: :05-:10/side single-arm hang from ring or bar
+
Every 6:00 for 3 sets:
30 double-unders
10 DB goblet squats
10 pull-ups
10 DB box step-overs
30 double-unders
*use the same single DB for both the squats & the step-overs (hold any way you’d like), goal is challenging loads that will get the work done in roughly 2:00-4:00 each round
+
5:00-10:00 mobility work – coach-led
