For completion as warm-up:
15m toe walk
15m heel walk
15m bear crawl
30m walking lunge or duck walk
:60 relaxed hang from bar
+
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 @ easily sustainable effort:
*begin every 4:00 (including the start) with 10-15 push-ups + 1 lap around the gym tough Farmer’s walk
+
5:00-10:00 coach-led mobility
2 rounds as warm-up:
10 scap push-ups
10 scap pull-ups
10 pvc overhead squats
+
Every 5:00 for 30:00 (6 sets):
run to 3rd pole & back or 350m row/ski or 700m bike erg
9 pull-ups or 9 Australian CTB pull-ups or 3-4 muscle-ups (your choice bar/ring)
3 squat cleans or 3 squat snatches
*intent is smooth gymnastics & building to a tough final 1-2 sets on the barbell while under slight fatigue from the run… adjust pace/gymnastics/load accordingly to allow for at least :90 rest each interval
+
3-5 sets:
:30 hollow hold
12-15 band tricep pressdowns
OR
mobility work
3 rounds as warm-up:
10 alternating dead bugs
10 push-ups
:15 T superman hold
+
Every 2:30 for 15:00 (6 sets):
4 clean-grip deadlift, 21X1
4/side single-arm DB Z press, 10X1
+
AMRAP in 7:00:
1 wall walk or 1 mat length handstand walk
1 power clean, moderate up to 185/125
2 wall walks or 2 mat lengths handstand wakl
2 power cleans
3/3
and so on…
+
5:00-10:00 coach-led mobility work
3 rounds as warm-up:
5 air squats w/alternating single-arm reach overhead
3 standing broad jumps – sub-maximal for all
+
Every 3:00 for 15:00 (5 sets):
6-8 alternating reverse barbell lunges
3-4 weighted strict pronated pull-ups
+
2 rounds for time w/12:00:
21 toes-to-bar
42 goblet squats
63 double-unders
+
3 sets optional:
8-12 calf raises
8-12 tibialis raises
*both with a pause at the top
OR
5:00-10:00 coach-led mobility work
10:00 dynamic mobility work – coach-led
+
For time w/30:00 cap:
60 burpees w/lateral hop/step over the DB
60 single-arm DB hang clean to overhead
800m run
2000/1900/1800m (MM/MF/FF) row or equivalent
800m run
60 single-arm DB hang clean to overhead
60 burpees w/lateral hop/step over the DB
*trade off all work as desired (including the runs this week)
+
bis/tris/abs of choice or easy walk cool-down
Squat strength test + classic couplet options + accessory
3 rounds as warm-up:
:30 relaxed hang from bar or 5 toes-to-bar
10 wall balls
+
15:00 to build to a heavy back squat double
+
For time w/10:00 cap:
49 front squats, light up to 95/65
49 pull-ups
OR
For time w/10:00 cap:
21 overhead squats, moderate up to 135/95
21 muscle-ups – your choice rings/bar
+
3 sets:
9-12 DB delt raises
12-15 dual DB/KB or barbell shrugs
OR
5:00-10:00 coach-led mobility
