3 rounds as warm-up:
10 prisoner walking lunges
5 scap pull-ups
2 wall walks
+
Every :90 for 15:00 (5 sets):
1st: 1 1 & 1/4 front squat
2nd: 2-3 strict supinated CTB pull-ups – weight or band-assist as needed to ensure unbroken & challenging within the rep range
+
AMRAP in 10:00:
5 toes-to-bar or bar muscle-ups
10 wall balls
20 double-unders
10/20/40
15/30/60
and so on, adding 5/10/20 to the TTB(BMU)/WB/DU, respectively
+
5:00-10:00 coach-led mobility
10:00 @ very easy effort:
:30 wall sit
:30 hollow hold
30 single-unders
:30 Sorensen hold or superman hold
+
Every :90 for 12:00 (8 sets):
1 tall clean or tall snatch
1 hang clean or hang snatch from mid-thigh
1 hang clean or hang snatch from just above the knees
*light & snappy today!
+
12:00 @ high effort:
1 x down & back length of gym Farmer’s walk
200m run or 250m row or 200m ski erg or 500m bike erg
2/200m
3/200m
and so on, adding 1 Farmer’s walk each round but keeping the run/row/ski/bike
+
bis/tris!
10:00 dynamic mobility work – coach-led
+
AMRAP in 24:00 w/a partner:
400m run
40 alternating DB snatches
40 burpees
*partners trade off all work as desired
+
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):
5-4-3-2-1 back squats, 22X1
2 unbroken strict pull-ups – weighted or assisted to make each set as challenging as possible
+
AMRAP in 6:00:
3 front squats (from the ground, full squat counts as 1), tough but solid
6 toes-to-bar
+
5:00-10:00 coach-led mobility
For completion as warm-up:
15m toe walk
15m heel walk
15m walking lunges
15m bear crawl
:15-:30/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
+
3 rounds @ moderate effort w/15:00 cap:
2 big laps around the gym bear crawl or 5-15 mat lengths handstand walk (something that will take you roughly :60)
1000/800m row
+
5:00-10:00 coach-led mobility
3 rounds as warm-up:
10 alternating bird dogs
10 alternating dead bugs
5 air squats w/alternating single-arm reach overhead
+
Every 2:00 for 12:00 (6 sets, 2 sets of each variation):
sets 1-2: 3 hang power snatches from anywhere above the knees
sets 3-4: 3 hang power snatches from just below the knees
sets 5-6: 3 power snatches
+
4 rounds::
:60 strict deficit handstand push-ups or tough dual DB shoulder-to-overhead
:60 kettlebell swings, moderate/tough
:60 calories – your choice
:60 rest
+
3 sets:
8 alternating DB curls, light
:30-:60 superman or Sorensen hold
OR
mobility work
*both if time allows
