3 rounds as warm-up:
10 alternating bird dogs
10 alternating dead bugs
5 air squats w/alternating single-arm reach overhead
+
Every 2:30 for 15:00 (6 sets, 2 sets of each variation):
sets 1-2: 10 overhead walking lunges
sets 3-4: 10 front rack walking lunges
sets 5-6: 10 bar on back walking lunges
+
AMRAP in 7:00:
3-6-9… pull-ups
6-12-18… wall balls
*so 3/6, 6/12, 9/18, and so on, adding 3 to the pull-ups and 6 to the wall balls each round
+
3 sets:
12 alternating DB curls, light
:30-:60 superman or Sorensen hold
OR
mobility work
*both if time allows
2 rounds as warm-up:
10 alternating toe touches from plank
10 alternating prisoner tall kneeling to standing
4 standing broad jumps – sub-max, but build in effort as you go
+
On a running 30:00 clock:
00:00-10:00: build to a heavy power clean or power snatch single
10:00-15:00: AMRAP bar-facing burpees
15:00-20:00: rest
20:00-30:00: 1200m run (3 x 200m out & back)
+
5:00-10:00 coach-led mobility
3 rounds as warm-up:
10 prisoner walking lunges
5 scap pull-ups
2 wall walks
+
Every :90 for 15:00 (5 sets):
1st: 2 1 & 1/4 front squats
2nd: 2-4 strict supinated pull-ups – weight or band-assist as needed to ensure unbroken & challenging within the rep range
+
AMRAP in 7:00:
7 toes-to-bar
14 calories
42 double-unders
14/14/42
21/14/42
and so on, adding 7 to the TTBs each round but keeping the calories & double-unders @ 14 & 42 throughout
+
5:00-10:00 coach-led mobility
10:00 @ very easy effort:
:30 wall sit
:30 hollow hold
:30 Sorensen hold or Superman hold
:30 single-unders
+
Every :60 for 10 sets:
1 tall jerk
1 jerk balance
1 split jerk
+
For completion w/a partner:
200 calories – your choice bike/row/ski
*partner must be hanging from a bar in order for calories to be accumulated, trade out as desired
+
bis/tris!
10:00 dynamic mobility work – coach-led
+
For time w/30:00 cap:
2 mile run
100 dual DB burpee deadlifts
2000m row
*trade off as desired w/only 1 partner working at a time
+
bis/tris/abs of choice or easy walk cool-down
3 rounds as warm-up:
:10-:20 hollow hold
10 push-ups
5 goblet squat curl to halo
+
Every 3:00 for 15:00 (5 sets):
3 back squats, 22X1
3 strict pull-ups – weighted or assisted to make each rep as challenging as possible
+
AMRAP in 6:00:
3 thrusters, tough – can be DB or barbell
3 CTB pull-ups
+
5:00-10:00 coach-led mobility
