For completion as warm-up:
15m toe walk
15m heel walk
15m walking lunges
15m bear crawl
15m crab walk
15m duck walk
a few minutes easy hanging hollow/arch practice
For time w/a partner:
1500m row, non-rowing partner holds double KB front rack or med ball bear hug
+
For time w/a partner:
2 mile Assault/Echo Bike, non-biking partner in passive hang from bar
+
For time w/a partner:
1200m ski erg, non skiing partner in wall sit
*larger classes can perform in any order to accommodate our 2 ski ergs
+
5:00-10:00 mobility work – coach-led
2 rounds as warm-up:
3 prisoner air Kang squats, 5050
:30 hollow rock
12 alternating toe touches from plank
Every :60 for 15:00 (5 sets of each):
1st: 3 hang power cleans from above the knees
2nd: 6 L single-arm DB Z presses
3rd: 6 R single-arm DB Z presses
+
For time:
20 alternating DB snatches
20 alternating DB hang clean & jerks
20 burpees
+
5:00-10:00 coach-led mobility
2 rounds easy:
5 air squats w/alternating single-arm reach overhead at bottom of each rep
10/side very light band external rotations
10/side very light band internal rotations
:20 hollow rock
Every 3:00 for 15:00 (5 sets):
3 back squats, 4010
+
12:00 @ moderate effort – emphasis on quality reps/movement @ steady pace, treat as active recovery & movement practice:
12 wall balls
25’ lunge to rig w/ball on shoulder
12 pull-ups
25’ lunge to wall w/ball on shoulder
+
5:00-10:00 mobility work – coach-led
3 rounds as warm-up:
3 air Kang squats w/alternating single-arm reach overhead each rep @ bottom
10 alternating toe touches from plank
:20 relaxed hang from bar
+
3-5 rounds easy:
1-3 deadlifts or Russian kettlebell swings, working up to RX or scaled weights
1-3 handstand push-ups or hand-release push-ups
+
3:00 row or bike @ moderate effort
AMRAP in 9:00:
21-15-9 of (deadlifts @ 225/155 + handstand push-ups)
21-15-9 of (deadlifts @ 315/205 w/50’ handstand walk after each set)
OR
AMRAP in 9:00:
21-15-9 of (deadlifts @ 135/95 + hand-release push-ups)
21-15-9 of (deadlifts @ 185/135 w/50’ bear crawl after each set)
OR
AMRAP in 9:00:
21-15-9 of (Russian kettlebell swings + hand-release push-ups)
21-15-9 of (Russian kettlebell swings + 10 burpees after each set
+
10:00 coach-led mobility
AMRAP in 20:00 w/a partner:
600m row
6 rounds of (6 toes-to-bar + 12 air squats)
*trade off or split rows as desired, trade off full rounds of TTB/squats
+
optional abs/bis/tris of choice
3 sets as warm-up:
3 prisoner Kang squats, 3030
10 alternating toe touches from plank
30 single-unders
Every :90 for 15:00 (5 sets of each):
1st: 2 front squats from the ground (so 1 squat clean + 1 front squat, OR 1 power clean + 2 front squats)
2nd: 4 bent-over dual DB rows w/:01 hold @ top
+
AMRAP in 6:00:
3 power cleans, up to 135/95
3 shoulder-to-overhead
6 power cleans
6 shoulder-to-overhead
9 power cleans
9 shoulder-to-overhead
*be perfect in ROM for both movements –
+
5:00-10:00 coach-led mobility
