2 sets as warm-up:
:15 hollow rock
:15 hollow hold
15 Russian kettlebell swings
5 KB goblet squats, 13X1
Every 3:00 for 12:00 (4 sets):
4-5 front squats, 20X1
*get in a little jump rope skill work during your rest, nothing crazy, just looking to improve efficiency…
+
Every :60 for 16:00 (16 sets):
5 CTB pull-ups
10 push-ups
15 air squats
*if at any point you cannot complete the 5/10/15 in the allotted minute, treat the remainder of the 15:00 as an AMRAP
+
5:00-10:00 coach-led mobility
2 rounds as warm-up:
15 light band pass-throughs
15 light band pull-aparts
15 light band good mornings
10:00 coach-led gymnastics practice of choice – pick 1-2 movements, preferably a push & pull, and alternate between them
+
Every :60 for 20:00 (5 sets of each):
1st: 10 unweighted GHD hip extensions or 10-15 light reverse hypers
2nd: 15m/side 1-arm Farmer’s walk
3rd: 15m/side 1-arm DB/KB overhead carry
4th: :40 bike/row/ski moderate
+
5:00-10:00 mobility work – coach-led
For completion as warm-up:
2:00 row/bike/ski easy
6 alternating Turkish get-ups w/windmill @ top
30 Russian kettlebell swings, light
Every :90 for 15:00 (10 sets):
1 clean-grip deadlift
1 power clean
1 hang power clean
+
For time:
15 burpees
30 alternating DB snatches
15 burpees
30 alternating DB snatches
15 burpees
*advance 1 squat station on the rig each movement
3 sets as warm-up:
5 strict pull-ups or ring rows
15m walking lunges
15/10 calories – increase effort a bit each round
10:00 to build to a heavy thruster double – can be from the rack or the ground
+
AMRAP in 15:00:
19 wall balls
19 calories
*if registered for the Open, use the rower for the calories, otherwise it’s your choice
+
5:00-10:00 coach-led mobility
AMRAP of quality movement in 30:00 in teams of 2:
5 strict pull-ups
10 hand-release push-ups
5 tough dual DB or single KB goblet squats – go heavy!
30 double-unders
*partners trade off completed rounds
+
optional bis & tris work of choice
