For completion as warm-up:
20 alternating 90/90 sit
20 alternating windmills
:60 relaxed hang from the bar or :10-:20/side single-arm hang from bar
+
Every :60 for 15:00 (5 sets of each):
min 1: handstand or ring dip tech work – holds, strict, kipping, walk, etc.
min 2: pull-up/toes-to-bar/bar muscle-up tech work – scap pull-ups, hollow-arch swings, full kip, butterfly, etc.
min 3: :15-:20/side bottom of lunge hold w/back knee just 2-3″ off the ground throughout
+
20:00 @ sustainable effort:
1 lap around the gym single-arm DB/KB/plate overhead carry
2 laps around the gym single-arm Farmer’s walk
:30 L-sit or hollow hold
400m row or equivalent bike/row/ski
+
5:00-10:00 coach-led mobility
3 rounds as warm-up:
:30 supine plank or table hold
10 pvc passthroughs
10 alternating 90/90 sit
+
Every 3:00 for 15:00 (5 sets of each):
4-6/side split squats (can be flat or with an elevated rear or front foot if desired)
4-6 bent-over barbell rows
+
5 rounds for reps:
2:00 of [200/175m row + 5/side single-arm DB thrusters + max in remaining time double-unders]
:60 rest
*DB load should allow for unbroken sets of 10 total thrusters again
*double-unders for everyone today, even if you’re still working on making them consistent or even getting your first!
+
3 sets:
10-12 band tricep pressdowns
10-12 bicep curls – any variation
OR
mobility work
Hinge & isometric shoulder strength + WGM triplet + accessory
3 rounds as warm-up:
5/side single-leg prisoner good mornings
10 alternating dead bugs
10 alternating bird dogs
+
Every 3:00 for 15:00 (5 sets):
5 clean-grip deadlifts, 21X1
:15-:30 top of ring/bar dip (push down on the bars/rings, neutral head/neck) or handstand hold/walk
+
3 rounds for time:
21 Russian kettlebell swings
12 burpees
run to 3rd pole & back
+
accumulate 2:00 in a relaxed hang from bar
+
coach-led mobility work
Squat & upper pull strength + out & back chipper + lower leg accessories
3 rounds as warm-up:
5 scap pull-ups
5 air squats w/alternating single-arm reach overhead at the bottom of each rep
10 pogo jumps
+
Every 3:00 for 15:00 (5 sets):
2 1 & 1/4 front squats
4-8 strict(-ish) toes-to-bar or hanging knee raises
+
For time w/10:00 cap:
100′ walking lunges, unweighted (unless you’re feeling frisky)
300′ heavy Farmer’s walk
600m row or equivalent bike/ski/run
300′ heavy Farmer’s walk
100′ walking lunges
+
3 sets:
10 calf raises w/toes elevated and a :10 hold @ the top of the final rep each set
15 tibialis raises
OR
5:00-10:00 coach-led mobility work
For completion as warm-up:
400m row/ski erg or 800m bike erg
10 air squats w/alternating single-arm reach overhead
20 prisoner walking lunges
10 burpee broad jumps
+
Every 3:00 for 30:00 (2 sets of each):
1st: 500/450m row
2nd: 100′ tough sled push
3rd: 500/450m ski erg
4th: 100′ tough sled pull
5th: 40 or 2:00 wall balls (whichever comes 1st)
+
3:00 rest
+
For time:
1600m run @ high effort
notes/intent:
*moderate/sustainable/repeatable effort across the in-gym sets, should still have a bit of gas for the run
*100′ = 50′ out & back (length of pulling rope)
*1600m run = 2 x to the car wash & back
10:00 dynamic mobility work – coach-led
+
AMRAP in 25:00 w/partner:
run to 4th pole & back
30/27/24 (MM/MF/FF) calories – your choice
20 alternating single-arm DB Devil’s press
*partners run together but trade off all in-gym work as desired with only 1 working at a time
+
bis/tris/abs of choice or easy walk cool-down
