3 rounds as warm-up:
:30 supine plank or table hold
9 pvc good mornings
6 pvc muscle cleans or muscle snatches
+
Every 3:00 for 15:00 (5 sets):
5-4-3-2-1 power clean or power snatch singles
8-10 dual DB bench press
+
4 rounds for reps/calories:
:40 push-ups
:20 rest
:40 Russian kettlebell swings
:20 rest
:40 calories
:20 rest
*emphasis on perfect push-up ROM – lock-out to chest touching floor and back to lockout while maintaining a solid plank position throughout
+
3-5 sets:
12-16 tricep extensions – any variation
12-16 curls – any variation
OR
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):
8 alternating front rack lunges w/barbell on back
4 strict supinated pull-ups – weight/assist as needed to make each set tough & unbroken
+
AMRAP in 7:00:
1 squat clean or med ball squat clean
7 double-unders
2/14
3/21
and so on…
*light/moderate loading that allows for relatively quick singles throughout, can be a power clean + front squat if not smooth/efficient w/full clean
+
3 sets:
8-12 calf raises w/toes elevated and a :10 hold @ the top of the final rep each set
12-16 tibialis raises
OR
5:00-10:00 coach-led 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):
3 snatch-grip deadlifts, 21X1
:15-:30 handstand hold or top of dip hold
+
For time w/10:00 cap:
500′ shuttle run
40 dual DB deadlifts
30 dual DB shoulder-to-overhead or strict handstand push-ups
20 dual DB hang power cleans
*same pair of DBs for all movements
+
accumulate 2:00 in a relaxed hang from bar
+
coach-led mobility work
For completion as warm-up:
:60/side 90/90 sit
10 air squats w/alternating single-arm reach overhead at the bottom
400m row/ski erg or 800m bike erg
jog to 2nd pole & back
+
Every 8:00 for 32:00 (4 sets):
1st: 500m row + 500m run
2nd: 200m Farmer’s walk + 500m run
3rd: 500m ski erg + 500m run
4th: 50m sled pull + 500m run
+
For time in teams of 2-3:
80 bike erg or Echo Bike calories
notes:
*500m run = 4th pole & back + 2nd pole & back
*if still building run volume/repeatability, adjust as needed to ensure roughly 2:00-3:00 rest each round
*200m carry = 2nd pole & back
*50m = 2 x 12.5 out & back
*trade off as desired on the bike calories!
3 rounds as warm-up:
:30 relaxed hang from bar or 5 strict pull-ups or 5 scap pull-ups
10 air squats
15 double-unders or single-unders or pogo jumps
+
Every 3:00 for 12:00 (4 sets):
3 back squats, 20X1
6/side heavy 3-point DB rows
+
Every 3:00 for 12:00 (4 sets):
3 cleang-grip deadlifts, moderate & smooth
6 dual DB Z press
+
For time:
24 alternating DB snatches
20/16 calories
+
5:00-10:00 coach-led mobility
