3 rounds as warm-up:
10 alternating toe touch from plank each rep
10 light band pull-aparts
5 air squats w/alternating reach overhead
+
Every :60 for 30:00 (30 sets, 10 of each):
min 1-10: 5-10 bent-over band rows OR strict pull-ups if you weren’t here for Monday
min 11-20: 5 dual DB Z presses OR 5-15 push-ups if you weren’t here Monday
min 21-30: :30 calories – your choice row/bike/ski
+
5:00-10:00 coach-led mobility work
notes: first 2 movements are for quality, be controlled throughout, calories should be done at high effort (though 10 sets is quite a bit, will have to pace)
3 rounds as warm-up:
5/side single-leg prisoner good mornings
5-10 scap push-ups
+
Every :60 for 12:00 (12 sets):
1 power snatch, light/moderate
+
For time w/12:00 cap:
30 calories – your choice row/bike/ski
30 sit-ups w/fingertips touching temples throughout
30 alternating single-arm DB power cleans, heavy
30 sit-ups w/fingertips touching temples throughout
30 calories
+
5:00-10:00 coach-led mobility
10:00 dynamic mobility – coach-led
+
AMRAP in 20:00:
5 pull-ups
10 push-ups
15 air squats
*those interested in an unusually cool Murph can hit that up instead…
+
walk cool-down or coach-led mobility
2 rounds as warm-up:
:15-:30 relaxed hang from bar
5 pvc passthroughs
5 overhead squats w/pvc pipe or empty bar
+
Every 2:30 for 15:00 (6 sets):
1 thruster
2 front squats
OR
15:00 to build to a max complex of 1 squat clean thruster + 1 squat clean + 1 front squat
*get in a few strict pull-ups between sets
+
AMRAP in 7:00:
12 wall balls
36 double-unders or 48 single-unders
OR
9 thrusters, 115/75
36 double-unders
+
5:00-10:00 coach-led mobility
For completion as warm-up:
15m toe walk
15m heel walk
30m bear crawl
30m walking lunge
30 light band good mornings
:30 relaxed hang from bar
+
Every :60 for 10:00 (5 sets of each):
1st: upper gymnastics press tech
2nd: upper gymnastics pull tech
+
20:00 @ easy effort:
30m Farmer’s walk
300m row or 300m ski erg or .5 mile bike
3 wall walks OR 1-3 mat lengths handstand walk if proficient
300m row or 300m ski erg or .5 mile bike
+
5:00-10:00 coach-led mobility
