3 rounds as warm-up:
:30 relaxed hang from bar
10 alternating toe touches from plank
10 alternating prisoner reverse lunges
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10:00 movement prep
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AMRAP in 15:00:
3 wall walks
12 alternating DB snatches, 50/35
15 box jump-overs w/step-down, 24/20
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5:00-10:00 coach-led mobility
10:00 @ very easy effort:
20 alternating prisoner tall kneeling to standing
20 Russian twists – can use a light DB/KB/plate or med ball
200m row or 200m ski erg
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Every :60 for 10 sets:
1 tall jerk
1 jerk balance
1 split jerk
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10:00 @ high effort:
1 length down & back bear crawl
1 length down & back tough Farmer’s walk
1 length down & back tough ball or bag carry
200m row or 200m ski erg
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abs/bis/tris!
10:00 dynamic mobility work – coach-led
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For time w/a partner & 20:00 cap:
100 pull-ups
200 wall balls
400 double-unders
*partition as desired, trade off as desired w/only 1 partner working at a time – non-working partners must stay between the two poles (so in a line from the speaker to the barbells)
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a few minutes box jump w/step-down practice for Monday!
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bis/tris/abs of choice or easy walk cool-down
3 rounds as warm-up:
10 pvc passthroughs
10 light Russian kettlebell swings
5 goblet squats
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Every 3:00 for 15:00 (5 sets):
3 clean-grip deadlifts, drop from top each rep
6/side single-arm DB floor press
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AMRAP in 7:00:
3 burpees or handstand push-ups
3 L-arm DB hang clean & jerk
3 R-arm DB hand clean & jerk
6/6/6
9/9/9
and so on, adding 3 reps to each movement each round
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5:00-10:00 coach-led mobility
For completion as warm-up:
15m toe walk
15m heel walk
15m walking lunges
:30 table hold
10 scap pull-ups
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Every :60 for 15:00 (5 sets of each):
1st: upper gymnastics press tech
2nd: upper gymnastics pull tech
3rd: jump rope tech
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15:00 for completion:
:30 handstand hold or :30 plank
1 lap around gym Farmer’s walk
300m row or equivalent
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5:00-10:00 coach-led mobility