3 rounds as warm-up:
10 alternating toe touches from plank
:30 supine plank or table hold
3 sub-maximal standing broad jumps
+
12:00 to build to a moderate/tough close-grip bench press max
+
Every 4:00 for 16:00 (2 rounds of each):
1st: 16 ground-to-overhead, moderate up to 155/105
2nd: 400m run
OR
Every 4:00 for 16:00 (2 rounds of each):
1st: 2 rounds of [8 moderate/tough deadlifts up to 275/195 + 40′ handstand walk]
2nd: 400m run hard!
+
3-5 sets:
10 bicep movement of choice
:10-:15/side top of side plank clamshell hold
OR
mobility work
3 rounds as warm-up:
5 prisoner Kang squats
5-10 scap pull-ups
+
Every 3:00 for 15:00 (5 sets):
3-5 back squats, 40X1
1 strict supinated pull-up – band-assist or load as needed to make all reps challenging
+
For time w/10:00 cap:
50 wall balls
25 pull-ups
50 wall balls
25 toes-to-bar
+
5:00-10:00 coach-led mobility
3 rounds easy:
5 pvc overhead squats
5 pvc snatch balances
10 alternating toes touches from plank
+
Every :90 for 15:00 (10 sets):
1 snatch
1 hang snatch from just below the knees
1 hang snacth from anywhere above the knees
*your choice power/full for all reps
+
2 rounds:
4:00 of [500m row + V ups in remaining time]
4:00 of [800′ shuttle run + Farmer’s walk in remaining time]
+
bis/tris!
10:00 dynamic mobility work – coach-led
+
AMRAP in 30:00 w/a partner:
5 pull-ups
10 push-ups
15 air squats
*partners run 800m together @ 00:00 & 15:00 on the clock
*partners trade off completed rounds of the in-gym work
+
bis/tris/abs of choice or easy walk cool-down
3 rounds as warm-up:
6 pvc passthroughs
6 pvc good mornings
6 pvc squats – back or overhead
+
Every 3:00 for 15:00 (5 sets):
5-4-3-2-1 hang power cleans from anywhere above the knees
:30 plank, handstand hold, or top of dip hold (bar or rings)
+
AMRAP in 10:00:
40 double-unders
20 alternating DB snatches
10 burpees
+
5:00-10:00 coach-led mobility
