HEY MAN IS THIS THE ARCVHICE

Monday, 05.01.23 – Health & Sport

Hinge & press strength + AMRAP

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):
3 snatch-grip deadlifts, 31X1
3-6 dual DB shoulder presses – your choice seated/standing/Z
+
AMRAP in 9:00:
6 alternating DB snatches
12 double-unders
12 alternating DB snatches
24 double-unders
18/36
24/48
and so on…
+
5:00-10:00 coach-led mobility

Friday, 04.28.23 – Health & Sport

Hinge strength & press gymnastics + couplet

3 rounds as warm-up:
10 pvc passthroughs
10 pvc good mornings
10 pvc squats – back or overhead
+
Every 3:00 for 15:00 (5 sets):
2 clean-grip deadlifts, 31X1
6-8 dual DB bench press
+
AMRAP in 7:00:
1 wall walk
2 power cleans, light/moderate up to 155/105
2/4
3/6
and so on…
OR
For time w/a 7:00 cap:
30 power snatches, 135/95
30 strict handstand push-ups
*barbell on both options should be able to be completed as relatively quick singles
+
5:00-10:00 coach-led mobility

Thursday, 04.27.23 – Health & Sport

Gymnastics skill + aerobic

For completion as warm-up:
15m toe walk
15m heel walk
15m walking lunges
:60 relaxed 2-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 @ moderate effort:
50′ bear crawl
50′ tough Farmer’s walk
50′ plate or dual DB/KB overhed carry
500m row
100/100/100/500
150/150/150/500
*25′ turnarounds
+
5:00-10:00 coach-led mobility

Wednesday, 04.26.23 – Health & Sport

SL/SA squat & pull strength + AMRAP + accessory

2 rounds as warm-up:
15m forward bear crawl
15m backward bear crawl
5 air squats w/alternating single-arm reach overhead
+
Every 3:00 for 15:00 (5 sets):
8 alternating barbell on back reverse lunges
8 alternating bent-over KB or DB rows
+
AMRAP in 10:00:
4 pull-ups (CTB if possible)
12 air squats
24 double-unders
OR
AMRAP in 10:00:
4 bar muscle-ups
12 alternating pistols
24 crossover single-unders
+
3 sets:
10-20 glute bridges
10-20 V ups