2 rounds as warm-up:
10 slow alternating bird dogs
10 slow alternating dead bugs
5 air squats w/alternating single-arm reach overhead
+
Every 2:00 for 10:00 (5 sets):
1 squat snatch + 1 overhead squat
OR
1 power snatch + 2 overhead squats
+
4 sets for total reps:
:90 strict pull-ups
:60 DB walking lunges, single DB held any way
:30 double-unders
:60 rest
+
3 sets:
4-6 dual DB curls
12-18 band tricep pressdowns
:30 hollow rock – emphasis on low back pressed into ground
OR
mobility work
*both if time allows
3 rounds as warm-up:
10 alternating single-leg prisoner good mornings
5 table hold to L-sits
+
Every 3:00 for 15:00 (5 sets)
2 touch-and-go clean-grip deadlifts
6-8 dual DB Z press
+
AMRAP in 7:00:
1 wall walk
5 Russian kettlebell swings
3/15
5/25
and so on, adding 2 to the wall walks & 10 to the swings…
+
5:00-10:00 coach-led mobility
3 rounds as warm-up:
10 prisoner walking lunges
5 scap pull-ups
:30 handstand hold or plank
+
Every 3:00 for 15:00 (5 sets):
5 back squats, 40X1
3 supinated strict pull-ups – weight or band-assist as needed to ensure 3 unbroken, challenging reps each set
+
AMRAP in 12:00:
3 x [1 pull-up + 1 toes-to-bar]
9 wall balls
12 calories – your choice
9 wall balls
OR
AMRAP in 12:00:
6 muscle-ups
12 wall balls, heavy and/or high
18 calories – your choice
+
5:00-10:00 coach-led mobility
10:00 dynamic mobility work – coach-led
+
AMRAP in 24:00 w/a parter:
8 handstand push-ups OR 2 wall walks
10 dual DB hang power cleans
14/12 row calories
*partners alternate completed rounds – harder row than normal, push it and then use your partner’s work time to recover as much as possible
+
bis/tris/abs of choice or easy walk cool-down
3 rounds as warm-up:
10 pvc passthroughs
8 pvc good mornings
6 pvc squats – back or overhead
+
Every 2:30 for 15:00 (6 sets):
2 front squats
4-6 dual DB bent-over rows
+
For time w/12:00 cap:
3 rounds of [9 thrusters + 9 toes-to-bar]
3 rounds of [7 thrusters + 7 toes-to-bar]
3 rounds of [5 thrusters + 5 toes-to-bar]
*your choice bar, DBs, KBs for the thrusters, should be manageable unbroken
+
5:00-10:00 coach-led mobility
