Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets of (10 band dislocates + 10 band pull-aparts + 10 band behind-the-neck presses)
2 sets of (10 alternating side lunges + 5 scap pull-ups + 5 scap push-ups)
Every :90 for 12:00 (4 sets of each):
1st: max strict pull-ups (add a little weight if you know you’ll get 10+) OR 3 pull-up negatives w/:05 controlled descent
2nd: 15m/side heavy 1-arm DB/KB overhead carry
+
Every :60 for 8:00 (4 sets of each):
1st: 10-15 unbroken wall balls
2nd: :30 row hard
+
For time:
400m heavy 1-arm Farmer’s walk, switch sides as desired but goal is to keep the DB/KB off the ground
+
5:00-10:00 coach-led mobility work
3 rounds not for time:
12 DB Cuban presses
12 band pull-aparts
12 band passthroughs
12 behind-the-neck band presses
+
A.Clean pull, 6 x 1 @ 90-100% clean max; begin a rep every :60
B.Halting clean-grip deadlift clusters, 3 x 1.1.1 @ 100+% clean max, :02 just below knees on way up & down; :15 between singles, 2:30 rest
+
6 sets:
500m row @ 85% aerobic – @ same pace as last week
2:00 walk rest
+
3 sets:
9-12 moderate/tough reverse hypers
:30 unweighted Sorensen hold
:90 rest
A. Single-leg Romanian deadlifts, 3 x 6-8/side, 2111 – priority is position, not absolute load, ensure the movement is a hip hinge rather than a rounding of the back or deep knee bend; :90 between sides
B. Shoulder press, 5-5-5, 21X1; begin a set every 2:00
+
3 rounds for time w/9:00 cap:
6 wall walks
18 Russian kettlebell swings – you pick the weight
54 double-unders
+
5:00-10:00 coach-led mobility work
3 rounds not for time:
12/side 1-arm DB scap retractions
12/side 1-arm DB scap protractions
:30/side easy pec stretch
A. Squat snatch, build quickly to a moderate/tough single – goal is no misses due to load
B1. Back squat, 2-1-2-1 (second 2 & 1 heavier than the first 2 & 1), 22X1; :60 rest
B2. 1-arm DB row, 4 x 3-5/side, 1112; :60 rest
+
3 rounds for reps – pick up where you left off in previous round:
4:00 of (8 strict handstand push-ups + 12/8 Assault Bike calories + 24 double-unders)
2:00 rest
+
3 sets:
15m/side heavy 1-arm Farmer’s carry
:30/side star plank
rest as needed
2 rounds as warm-up of [6 overhead squats @ 3311 + :05 chin-over-bar hold + :05 hang from bar w/elbows @ 90 degrees + :05 dead hang + 200m jog or row or bike or ski erg]
A. 1 & 1/4 back squats, 5-5-5; begin a set every 3:00
B. Pendlay rows, 3 x 6-8, 10X0 – different tempo than last couple weeks, but still bar just off ground @ bottom and must make contact w/upper abdomen @ top each rep; begin a set 2:00
+
3 sets for total toes-to-bar reps:
3:00 of (10 burpees + 200m run + max toes-to-bar in remaining time)
:60 rest
+
5:00-10:00 mobility work – coach-led
