3 rounds as warm-up:
:30 supine plank or table hold
9 pvc good mornings
6 pvc muscle snatches
+
Every 3:00 for 12:00 (4 sets of each):
4-3-2-1 hang power cleans or hang power snatches
4-8 dual DB Z press
+
4 sets for total calories:
3:00 of [400′ shuttle run + 8 moderate/tough deadlifts + max calories in remaining time]
:60 rest
+
3-5 sets:
8-12 tricep extensions – any variation
8-12 curls – any variation
OR
mobility work
3 rounds as warm-up:
5 scap pull-ups or strict pull-ups
10 alternating prisoner tall kneeling to standing
10 pogo jumps
+
Every 3:00 for 15:00 (5 sets):
10 alternating front rack reverse lunges
2 strict pronated pull-ups – weight/assist as needed to make each set tough
+
AMRAP in 8:00:
2 bar muscle-ups or 4 toes-to-bar
8 wall balls
16 double-unders
+
3-5 sets:
12 calf raises
12 tibialis raises
OR
5:00-10:00 coach-led mobility work
Hinge & isometric shoulder strength + triplet chipper + accessory
3 rounds as warm-up:
10 prisoner good mornings
5/side side-lying windmills
10 alternating bird dogs
+
Every 3:00 for 15:00 (5 sets):
5-4-3-2-1 clean-grip deadlifts, 21X1
:15-:30 handstand hold or mat lengths handstand walk
+
For time w/12:00 cap:
15 wall walks or mat lengths handstand walk
750m row or 600m run
45 Russian kettlebells swings or 15 tough sandbag or med ball ground-to-/over-shoulder
+
accumulate 2:00 hang from bar – 1-arm if possible!
+
coach-led mobility work
Sustainable machine/lunge intervals + high effort bike/burpee/hinge intervals
For completion as warm-up:
:60/side 90/90 sit
15 wall balls
400m row/ski erg or 800m bike erg
15 wall balls
100 single-unders or double-unders
+
Every 4:00 for 32:00 (8 sets, 2 sets of each):
1st: 550/450m row
2nd: 50m sandbag, med ball, or single-DB walking lunges without putting down the implement!
3rd: 550/450m ski erg
4th: 1100/900m bike erg
+
Every :60 for 9:00 (3 sets of each):
1st: :30 bike erg hard w/damper @ 10 or :30 Echo Bike hard
2nd: :30 burpees
3rd: :30 dual DB hang power cleans
notes:
*sustainable, repeatable effort for the 4:00 intervals, should have :90-ish rest every round
*50m = 2 x 12.5 out & back
*shoot for max calories/reps every round on the bike/burpee/DB intervals
10:00 dynamic mobility work – coach-led
+
AMRAP in 25:00:
400m run
30 single DB box step-ups
20 pull-ups or 10 bar muscle-ups (1 BMU = 2 pull-ups)
*partners complete the run together but split all in-gym work as desired w/only 1 working at a time
+
bis/tris/abs of choice or easy walk cool-down
3 rounds as warm-up:
10 pvc hang muscle cleans
5 pvc push jerks
:15-:30 hollow hold
+
Every :60 for 16:00 (16 sets, 8 sets of each):
min 1-8: 1 power clean & jerk
min 9-16: 1 power clean
+
For time w/10:00 cap:
21 burpees over the bar
9 hang power cleans, light/moderate up to 115/75
15 burpees over the bar
15 hang power cleans
9 burpees over the bar
21 hang power cleans
*1st rep off the floor can be a power clean, subsequent reps should be from hang
+
3 sets:
16 alternating single-leg V ups
:30/side single-leg wall sit
OR
5:00-10:00 coach-led mobility
