For completion as warm-up:
:60 alternating 90/90 sit
20 walking lunges
500m row/ski erg or 1000m bike erg
:60 hang from bar
10 burpee broad jumps
+
Every 10:00 for 40:00:
1st: 410m row + 41m sled push + 410m row
2nd: 410m row + 41m sled pull + 410m row
3rd: 410m row + 41 bike erg calories + 410m row
4th: 410m row + 41 ski erg calories + 410m row
+
optional bonus for time:
41 Air Runner calories
notes:
*can sub run to the 4th pole & back for any/all of the rows
*shoot for even pacing on all rows/runs, high effort on all sled/calorie pieces
*41m = 3 x 44′
*non-row stations can be completed in any order according to class size
10:00 dynamic mobility work – coach-led
+
For reps w/partner:
10:00 of [40 double-unders + 10 deadlifts]
+
5:00 rest
+
10:00 of [12/10 calories + 10 V-ups]
*partner trade off completed rounds in each couplet
*moderate deadlift, should be able to be completed with no more than 1 break if you wanted (can still opt for singles, though!)
+
bis/tris/abs of choice or easy walk cool-down
3 rounds as warm-up:
:30 hang from bar
10 pvc overhead or back squats
+
Every 3:00 for 15:00 (5 sets):
3 back squats, 30X1
max (-1) strict pronated pull-ups – band assist if needed to ensure 5+ reps each set, go CTB if you’re likely to get 10+ each set
+
AMRAP in 10:00:
200′ shuttle run
100′ Farmer’s walk
50′ unweighted walking lunge
+
3 sets:
8-10 dual DB delt raises
8-10 band face pulls
OR
5:00-10:00 coach-led mobility
For completion as warm-up:
20 alternating 90/90 sit
20 alternating toe touches from plank
10 air squats w/alternating reach overhead
15m bear crawl
+
Every :60 for 15:00 (5 sets of each):
min 1: 2-4 standing broad jumps – build in effort set-to-set, if comfortable you can the final set near-maximal
min 2: handstand tech work – holds (wall/freestanding), tripod headstands, kip, strict, walking
min 3: kipping pull-up tech work – scap pull-ups, hollow-arch swings, full kip, butterfly, etc.
+
20:00 @ sustainable effort:
2 alternating Turkish get-up + windmill
:30-:60 hang from bar
100′ bear hug carry
400m row or equivalent ski/bike/run
*all loads moderate/tough, ok to have to break today!
+
5:00-10:00 coach-led mobility
3 rounds as warm-up:
:30 supine plank or table hold
10 pvc passthroughs
5 pvc clean pulls
+
Every 6:00 for 30:00 (5 sets):
:90 of [3 moderate/tough power cleans + 9-12 push-ups (or handstand push-ups)]
500/400m row/ski (or 1000/800m bike erg or .65/.55 mile Echo Bike or 400m run)
*treat as five :90 high-effort AMRAPs, each followed by a moderate row/ski/bike/run followed by true rest/recovery
*score = total reps of the clean/push-up AMRAPs
*pick up where you left off on the clean/push-up couplet each set (so if you did 3 cleans + 12 push-ups + 2 cleans in the first set, your next set will begin with 1 clean)
+
3-5 sets:
8-10 tricep extensions – any variation
8-10 curls – any variation
OR
mobility work
3 rounds as warm-up:
5 scap pull-ups or strict pull-ups
5 pvc overhead squats
10 pogo jumps
+
Every 3:00 for 15:00 (5 sets):
4 front squats, 20X1
2 strict supinated pull-ups – weight/assist as needed for unbroken sets
+
3 rounds for time w/12:00 cap:
327m run (4th pole & back)
40 air squats
16 toes-to-bar
OR
3 rounds for time w/12:00 cap:
327m run
12 squat cleans, 135/95
8 bar muscle-ups
+
3-5 sets:
15 calf raises
15 tibialis raises
OR
5:00-10:00 coach-led mobility work
