For completion as warm-up:
15m toe walk
15m heel walk
15m walking lunges
10 alternating toe touches from plank
:30 relaxed hang from bar
10 slow goblet squat curl to halos
+
Every :90 for 15:00 (5 sets of each):
1st: upper gymnastics press tech
2nd: upper gymnastics pull tech
+
5 sets for completion @ easy/steady effort:
:45 bag or med ball bear hug hold or dual KB front rack hold
:15 rest
:45 plank or handstand hold
:15 rest
:45 row/ski/bike
:15 rest
+
5:00-10:00 coach-led mobility
3 rounds as warm-up:
10 alternating toe touches from plank
5 YTWs
5 prisoner Kang squats
+
Every 2:30 for 15:00 (5 sets):
3 squat snatches or 3 overhead squats, both options w/a :01 pause in the hole
*keep things light/moderate throughout, get in :30-:60 of mobility work of choice during the rest
+
12:00 @ 70-80% effort – pretty chill again like last week:
12 wall balls
18 calories – you choice
48 double-unders (or a smaller number that’s achievable in less than :60)
+
optional 5:00-10:00 coach-led mobility
2 rounds as warm-up:
10 alternating single-leg prisoner good mornings
10 alternating toe touches from plank
30 single- or double-unders
+
Every :90 for 15:00 (5 sets of each):
1st: 3-6 light/moderate clean-grip deadlift
2nd: 6-9 dual DB floor press
*both movements slow/controlled throughout
+
5 sets for total reps
2:00 of [300m row (or .6 mile Echo Bike or 600m bike erg or 300m run) + max burpees in remaining time]
:60 rest
+
5:00-10:00 coach-led mobility
5 prisoner Kang squats
10 alternating toe touches from plank
:10-:15 relaxed hang from bar
+
21.3-specific warm-up:
10:00 to build to a light/moderate set of the complex – just want to establish the movement patterns
+
2 sets:
2 front squat
2 toes-to-bar/CTB/BMU
2 thrusters
:30 bike/row @ high enough effort to feel it in the legs
:30-:60 rest
+
21.3/21.4
+
5:00-10:00 coach-led mobility
10:00 dynamic mobility work – coach-led
+
AMRAP in 25:00 w/a partner:
5 wall walks or 10 mat lengths handstand walk (1 wall walk = 2 mat lengths)
30 Russian kettlebell swings, light/moderate
500m row or 400m run or 400m ski erg or .5 mile bike
*partners trade off all work as desired
+
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
:15 relaxed hang from bar
+
Every 3:00 for 15:00 (5 sets):
1 deadlift + 1 squat clean + 1 hang squat clean + 1 shoulder-to-overhead OR 3 front squats
3 strict pull-ups – weight/assist as needed for challenging but unbroken triples
+
AMRAP in 9:00:
3 toes-to-bar
6 T hand-release push-ups
9 air squats
+
5:00-10:00 coach-led mobility
