3 rounds as warm-up:
5 prisoner good mornings
5 scap push-ups
5 scap pull-ups
+
AMRAP in 5:00:
Strict pronated pull-ups
+
Every 4:00 for 24:00 (6 sets):
2-4 front squats (from the ground, squat clean counts as 1st rep)
.3 mile bike or 200m row or 200m ski or 200m run @ 95% effort
+
5:00-10:00 coach-led mobility work
notes: same idea as last few weeks, goal is to build to a very tough but solid set of 2-3 reps on the barbell then sprint the row/bike/run/ski… all 6 intervals should be high-effort/-intensity today, and should leave you with around 3:00 rest each set
2 rounds as warm-up:
:30 relaxed hang from bar
20 light Russian kettelbell swings
10 goblet squats
+
Every :90 for 15:00 (5 sets of each):
1st: 3 halting clean-grip deadlifts (:02 pauses just below the knees on the way up & down)
2nd: 6-10 DB floor presses
+
21-15-9 for time w/10:00 cap:
Single-arm DB shoulder-to-overhead – can switch arm at any time
Hang power cleans
*very heavy DB, light/modeate barbell
OR
3 rounds for time w/10:00 cap:
15 dips (ring or bar)
15 deadlifts, 225/155
+
5:00-10:00 coach-led mobility
3 rounds as warm-up:
:20 hang from bar
10 light Russian kettelbell swings
5 goblet squats
+
Every :90 for 15:00 (5 sets of each):
1st: 2 front squats, 22X1
2nd: 2-4 strict pull-ups, weight or band-assist to ensure solid sets withing that range (more weight or less assistance than last week if possible)
+
For time w/10:00 cap:
25 toes-to-bar
50 alternating prisoner reverse lunges or step-ups
150 double-unders or 250 single-unders
50 alternating prisoner reverse lunges or step-ups
25 toes-to-bar
+
5:00-10:00 coach-led mobility
10:00 dynamic mobility work – coach-led
+
AMRAP in 25:00 w/a partner:
300m row or 600m bike erg or 300m ski erg
25 kettlebell swings
20 burpees
*partners alternating completed movements
+
bis/tris/abs of choice or easy walk cool-down
For completion as warm-up:
10 pvc passthroughs
10 pvc overhead squats
10 pvc good mornings
15m toe walk
15m heel walk
15m low hip bear crawl
15m high hip bear crawl
+
Every :60 for 10:00 (5 sets of each):
1st: upper gymnastics press tech
2nd: upper gymnastics pull tech
+
20:00 @ easy, smooth effort:
8 alternating Turkish get-ups
40 double-unders or 80 single-unders
400m row/ski or .5 mile Echo Bike or 800m bike erg or 400m run (something you didn’t do yesterday)
+
5:00-10:00 coach-led mobility
