3 rounds as warm-up:
5 prisoner good mornings
5 scap push-ups
30 single-unders
+
Every 5:00 for 30:00 (6 sets):
3-5 touch-and-go power cleans or clean-grip deadlifts
6-10 unbroken push-ups or handstand push-ups
200m row or .4 mile bike or 200m run @ 95% effort (no ski erg today)
+
5:00-10:00 coach-led mobility work
notes: goal is to build to a very tough but solid set of 3-5 reps on the barbell, accumulate good quality pushing reps, and then sprint the row/bike/run… all 6 intervals should be high-effort/-intensity today, and should leave you with a relatively long rest each round, something like 3:00-3:30 for most
3 rounds as warm-up:
5 prisoner Kang squats
5-10 push-ups
5-10 scap pull-ups (can band assist)
+
Every :60 for 12:00 (12 sets):
3 back squats @ 50-60% of best single (should feel very easy, 10X0
+
30-20-10 for time w/12:00 cap:
Toes-to-bar
Alternating dual DB/KB reverse lunges
+
5:00-10:00 coach-led mobility
2 sets as warm-up:
:30 handstand hold or plank
:20 hang or hollow/arch swings
5/side single-leg prisoner good mornings
+
Every :90 for 15:00 (5 sets of each):
1st: 3 snatch-grip deadlift, 31X1
2nd: 3-5 DB Z presses w/:02 pause @ top
+
5 rounds for time w/10:00 cap:
8 burpees
16 Russian kettlebell swings
32 double-unders or 64 single-unders
+
5:00-10:00 coach-led mobility
10:00 dynamic mobility work – coach-led
+
For time w/a partner w/25:00 cap
100 calories – your choice row/bike/ski
100 box step-overs holding med ball
100 pull-ups or bar muscle-ups w/1 bar muscle = 3 pull-ups
100 box step-overs holding med ball
100 calories
*split all work as desired w/only 1 person working at a time
+
bis/tris/abs of choice or easy walk cool-down
3 rounds as warm-up:
5 pvc passthroughs
5 pvc overhead squats
5 pvc good mornings
+
Every 2:30 for 15:00 (6 sets):
1 power clean or snatch
1 hang power clean or snatch from anywhere below the knees
1 hang power clean or snatch from anywhere above the knees
+
5 rounds for time w/10:00 cap:
12 T hand-release push-ups
9 dual DB deadlifts
6 dual DB power cleans
*moderate on the DBs
OR
5 rounds for time w/10:00 cap:
12 deadlifts, 155/105
9 hang power cleans, 155/105
6 shoulder-to-overhead any way, 155/105
+
5:00-10:00 coach-led mobility
For completion as warm-up:
20 pvc or band passthroughs
15m toe walk
15m heel walk
15m low hip bear crawl
15m high hip bear crawl
30m walking lunge
+
Every :60 for 10:00 (5 sets of each):
1st: upper gymnastics press tech
2nd: upper gymnastics pull tech
+
20:00 @ very easy effort:
20 backward single-unders
20 forward single-unders
:30 T superman hold
:30 hollow hold
500m row/ski or .6 mile bike or 400m row (something you didn’t do yesterday)
+
5:00-10:00 coach-led mobility
