WGM intervals

3 rounds as warm-up:
10 alternating toe touches from plank
10 alternating prisoner tall kneeling to standing
2 standing broad jumps – sub-max, but build in effort as you go
+
Every 5:00 for 6 sets:
3 power clean singles or 3 power snatch singles
6-15 perfect push-ups or strict handstand push-ups
400m run or equivalent
*build in load as you go
*adjust loading/reps/distance to allow for at least :90 rest each interval
+
5:00-10:00 coach-led mobility

Squat & pull strength + couplet

2 rounds as warm-up:
5 strict pull-ups or scap pull-ups
10 push-ups or scap push-ups
15 air squats
+
Every :90 for 15:00 (5 sets):
1st: 2 front squats, 22X1
2nd: 2 strict pronated pull-ups – weight or band-assist as needed to make 3 unbroken & challenging
+
21-15-9 for time w/9:00 cap:
Dual DB thrusters
Toes-to-bar
OR
9-7-5 for time w/9:00 cap:
Squat snatches, 135/95
Ring muscle-ups
+
5:00-10:00 coach-led mobility

Weightlifting tech + other things

10:00 @ very easy effort:
:30 wall sit
:30 hollow hold
30 single-unders
:30 Sorensen hold or superman hold
+
Every :60 for 12:00 (12 sets):
1 tall clean or tall snatch w/pause in the hole
1 tall clean or tall snatch (no pause in the hole)
+
12:00 @ moderate effort:
12 med ball sit-ups
12 med ball Russian twists
12 walking lunges w/med ball held any way
24/16 calories
+
bis/tris!

Partner triplet

10:00 dynamic mobility work – coach-led
+
AMRAP in 30:00 w/a partner:
10 wall walks
300m shuttle run (10 x across & back)
500m row or equivalent
*trade off as desired w/only 1 partner working at a time
+
bis/tris/abs of choice or easy walk cool-down

Squat & pull strength + AMRAP

3 rounds as warm-up:
10 pvc passthroughs
10 light Russian kettlebell swings
5 goblet squats
+
Every 2:30 for 15:00 (6 sets):
2 back squats, 40X1
2-3 strict pull-ups – weighted or assisted to make each set as challenging as possible
+
AMRAP in 9:00:
6 pull-ups or 6 CTB pull-ups or 3 bar muscle-ups
12 wall balls
18 double-unders
12/24/36
18/36/48
and so on…
+
5:00-10:00 coach-led mobility

Gymnastics skill + aerobic recovery

For completion as warm-up:
15m toe walk
15m heel walk
15m walking lunges
5/side plank rotations
:05-:10/side single-arm hang from bar
+
Every :60 for 15:00 (5 sets of each):
1st: upper gymnastics press tech
2nd: upper gymnastics pull tech
3rd: jump rope tech
+
15:00 @ steady effort:
30m (across & back) shuttle run
30m tough Farmer’s walk
300m row or equivalent ski/bike (no run)
60m/30m/300m
90m/30m/300m
and so on, only to the shuttle run
+
5:00-10:00 coach-led mobility