3 rounds as warm-up:
:30 supine plank or table hold
10 pvc passthroughs
5 pvc thrusters or overhead squats
+
Every 3:00 for 15:00 (5 sets of each):
4-3-2-1-1 squat cleans or squat snatches
4-6 dual DB bent-over rows or ring rows or Australian CTB pull-ups
+
4 rounds for reps:
:40 pull-ups or CTB pull-ups or bar muscle-ups
:20 rest
:40 air squats
:20 rest
:40 calories
:20 rest
+
3-5 sets:
10-15 tricep extensions – any variation
10-15 bicep curls – any variation
OR
mobility work
Hinge & isometric shoulder strength + chipper + accessory
3 rounds as warm-up:
10 prisoner good mornings
10 alternating dead bugs
10 alternating bird dogs
+
Every 3:00 for 15:00 (5 sets):
5-4-3-2-1 snatch-grip deadlifts, 21X1
:15-:30 handstand hold or a little handstand walking
+
For time w/10:00 cap:
800m run
50 alternating DB snatches
20 burpees w/lateral hop over the DB
+
accumulate 2:00 in a relaxed hang from bar
+
coach-led mobility work
3 rounds as warm-up:
5 scap pull-ups or strict pull-ups
10 air squats
10 pogo jumps
+
Every 3:00 for 15:00 (5 sets):
6-8 alternating front rack lunges
3-4 strict supinated pull-ups – weight/assist as needed to make each set tough & unbroken
+
AMRAP in 7:00:
3 toes-to-bar
6 wall balls
6/12
9/18
and so on, adding 3 to the TTBs & 6 to the wall balls each round…
+
3 sets:
10-15 calf raises w/toes elevated and a :10 hold @ the top of the final rep each set
15-20 tibialis raises
OR
5:00-10:00 coach-led mobility work
10:00 dynamic mobility work – coach-led
+
Every 7:30 for 30:00 (4 intervals) w/a partner:
1st: 6:00 of [500m run + row in remaining time]
2nd: 6:00 of [500m run + sled push in remaining time]
3rd: 6:00 of [500m run + ski erg in remaining time]
4th: 6:00 of [500m run + burpee broad jump in remaining time]
*partners complete the runs together, but split all in-gym work as desired w/only 1 working at a time
*score = total calories + sled push lengths + BBJ lengths
*12.5 turnarounds for the sled & BBJ
+
bis/tris/abs of choice or easy walk cool-down
3 rounds as warm-up:
:30 hang from bar
10 pvc Kang squats
+
Every 3:00 for 15:00 (5 sets):
5-4-3-2-1 back squats, 22X1
5-7/side 3-point DB rows
+
For time w/10:00 cap:
21 pull-ups
21 thrusters @ 45/33 or wall balls if front rack is a limiter on the thruster
15 pull-ups
21 thrusters
9 pull-ups
21 thrusters
*so pull-ups descend, thrusters or wall balls stay @ 21
OR
9-7-5 for time w/10:00 cap:
9 muscle-ups
9 overhead squats, 135/95
7/9
5/9
*so muscle-ups descend, squats stay @ 9
+
3 sets:
9-12 dual DB delt raises
9-12 band face pulls
OR
5:00-10:00 coach-led mobility
For completion as warm-up:
20 alternating 90/90 sit
20 alternating unweighted 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 tech work – holds, strict, kipping, walk, etc.
min 2: kipping pull-up tech work – scap pull-ups, hollow-arch swings, full kip, butterfly, etc.
min 3: :30 hollow hold or :10-:30 L-sit – any variation
+
20:00 @ sustainable effort:
1 lap around the gym single-arm overhead carry
2 laps around the gym single-arm Farmer’s walk
300m row or equivalent
40 single-unders or cross-over single-unders
+
5:00-10:00 coach-led mobility
