For completion as warm-up:
15m toe walk
15m heel walk
15m bear crawl
15m crab walk
15m walking lunges
15 scap pull-ups
+
Every :60 for 15:00 (5 sets of each):
min 1: upper gymnastics press tech
min 2: upper gymnastics pull tech
min 3: jump rope tech
*can sub in any GHD or lunge/pistol/wall sit movement/progression for any of these 3, as well
+
20:00 row/row/ski/run @ easily sustainable effort:
*begin every 4:00 (including the start) with 1 lap around the gym Farmer’s walk + 1 lap around the gym bear hug carry
+
5:00-10:00 coach-led mobility
2 rounds as warm-up:
:30 supine plank or table hold
10 alternating toe touches from plank
10 pvc good morning
+
AMRAP in 24:00 (!):
3 wall walks
4 power cleans or sand bag ground-to-shoulder
500m row or equivalent ski/bike
*load (and time) should make singles the way to go on the cleans/ground-to-shoulder)
+
3-5 sets:
:15-:30 hollow hold or rock
6-8 light dual DB delt raises
OR
mobility work
3 rounds as warm-up:
5 air squats w/alternating single-arm reach overhead
2 wall walks or :30 handstand hold against wall or 2-3 mat lengths handstand walk
+
Every 3:00 for 15:00 (5 sets):
6 front squats, 20X1
2-3 unbroken strict pronated pull-ups – weight or band-assist as needed to hit at least 2 tough reps each set
+
AMRAP in 7:00:
3 CTB pull-ups
3 dual DB squats or sand bag squats
6/6
9/9
and so on, adding 3 to each every round
+
3 sets optional:
10-15 calf raises
10-15 tibialis raises
OR
5:00-10:00 coach-led mobility work
3 rounds as warm-up:
10 alternating dead bugs
10 push-ups
:15 T superman hold
+
Every 3:00 for 15:00 (5 sets):
3 clean-grip deadlift, 21X1
6-9 dual DB bench or floor press
+
3 rounds for time w/12:00:
18/15 calories – your choice
18 alternating DB snatches
36 double-unders
+
5:00-10:00 coach-led mobility work
10:00 dynamic mobility work – coach-led
+
3 rounds for time w/30:00 cap:
800m run
60 wall balls
400′ dual DB/KB Farmer’s walk (25′ turn-arounds)
*partners split all work evenly – 400/400m, 30/30 wall balls, 200/200′ Farmer’s walk
+
bis/tris/abs of choice or easy walk cool-down
3 rounds as warm-up:
8 pvc passthroughs
8 pvc good mornings
8 pvc overhead squats
+
15:00 to build to a clean max – any variation
+
21-15-9 for time w/10:00 cap:
Deadlifts, light up to 225/155
Bar-facing burpees
+
3-5 sets:
12-16 alternating DB curls
12-16 band face pulls
OR
5:00-10:00 coach-led mobility
