3 rounds as warm-up:
10 alternating single-leg prisoner good mornings
5 table hold to L-sits
+
Every 3:00 for 12:00 (4 sets)
3 power clean singles (so drop & reset after each rep)
4-6 dual DB Z presses
+
AMRAP in 12:00:
3 wall walks
9 power cleans, light/moderate up to 135/95
27 double-unders
OR
AMRAP in 12:00:
12 wall walks
36 power cleans, 185/125
max in remaining time handstand walk w/10′ turnarounds (each 10′ segment = 1 rep)
+
5:00-10:00 coach-led mobility
3 rounds as warm-up:
3 table hold to L-sit
15 light Russian kettlebell swings
+
Every :60 for 10:00 (10 sets):
1 hang clean or hang snatch from just above the knees
*light/moderate & crisp
+
5 rounds (so 20:00) @ easily sustainable effort:
:60 bike
:60 plank
:60 row
:60 wall sit
+
bis/tris!
10:00 dynamic mobility work – coach-led
+
AMRAP in 24:00 w/a parter:
6 toes-to-bar or [1 bar muscle-up + 2 toes-to-bar + 3 pull-ups]
12 (6 steps out & back) dual DB walking lunges (overhead if possible, otherwise shoulders
24 double-unders
*partners alternate completed rounds throughout
+
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 (5 sets):
2 snatch-grip deadlifts, 31X1
+
AMRAP in 7:00:
3 deadlift, moderate up to 225/155
3 bar-facing burpees
6/6
9/9
and so on, adding 3 to each movement each set
+
5:00-10:00 coach-led mobility
For completion as warm-up:
15m toe walk
15m heel walk
15m walking lunges
15m bear crawl
:30-:60 relaxed 2-arm hang from bar
500m row, 400m ski erg, or 1000m bike erg
+
Every :60 for 10:00 (5 sets of each):
1st: upper gymnastics press tech
2nd: upper gymnastics pull tech
+
For completion @ easy effort:
7:00 bike
:60 rest
7:00 row or ski
:60 rest
7:00 of [1 lap around the gym Farmer’s walk + 1 lap around the gym bear crawl + 1 lap around the gym walking lunges]
*can be done in any order, so larger classes will split up into grounps starting at different stations
+
5:00-10:00 coach-led mobility
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):
10 alternating front rack or overhead reverse lunges, light & smooth from the ground
+
5 sets for reps:
2:00 of [12/9 calories + 3 dual DB squat cleans + 3 dual DB thrusters + 3 dual DB squats + max in remaining time CTB pull-ups (or other challenging upper body pull)]
:60 rest
+
3 sets:
10 dual DB curls
20 band tricep pressdowns
:30 hollow rock – emphasis on low back pressed into ground
OR
mobility work
*both if time allows
