For completion as warm-up:
15m toe walk
15m heel walk
15m walking lunges
6 alternating Turkish get-up + windmills
:60 hang from bar
+
Every :60 for 15:00 (5 sets of each):
min 1: sled push tech work
min 2: handstand or dip tech/practice
min 3: toes-to-bar, pull-ups, or muscle-up tech work
+
20:00 @ sustainable effort:
200′ tough Farmer’s walk
20 calories
:60 plank on ground – your choice front, side, supine
+
5:00-10:00 coach-led mobility
3 rounds as warm-up:
:30 supine plank or table hold
10 pvc passthroughs
10 pvc good mornings
+
Every 5:00 for 30:00 (6 sets):
400/350m row
4 power cleans, moderate singles
4 deadlifts, same weight as cleans
4 wall walks or mat lengths handstand walk
*should have at least :60 rest each round, if less on any round adjust any of the movements accordingly on the next
+
3-5 sets:
8-12 tricep extensions – any variation
8-12 curls – any variation
OR
mobility work
For completion as warm-up:
15m toe walk
15m heel walk
15m walking lunges
20 alternating windmills
:60 hang from bar
+
Every :60 for 15:00 (5 sets of each):
min 1: pull-up or ring muscle-up tech
min 2: handstand or dip tech
min 3: box jump or jump rope tech
+
20:00 @ sustainable effort:
1 lap around the gym tough Farmer’s walk
2 laps around the gym tough bear hug carry
30/24 calories
+
5:00-10:00 coach-led mobility
3 rounds as warm-up:
:30 supine plank or table hold
10 pvc passthroughs
10 pvc good mornings
+
Every 5:00 for 30:00 (6 sets):
400/350m row
10 bar-facing burpees
5 power cleans – moderate singles
*should have at least :60 rest again each round, if less on any round adjust any of the movements accordingly on the next
+
3-5 sets:
8-12 tricep extensions – any variation
8-12 curls – any variation
OR
mobility work
10:00 dynamic mobility work – coach-led
+
AMRAP in 30:00 w/partner:
1000/950/900m (MM/MF/FF) row or ski erg
50 wall balls – maybe a little heavier than normal today?
500′ Farmer’s walk
*partners trade off all work as desired w/only 1 working at a time
+
bis/tris/abs of choice or easy walk cool-down
3 rounds as warm-up:
:30 supine plank or table hold
10 pvc passthroughs
10 pvc good mornings
+
Every 5:00 for 30:00 (6 sets):
500/400m row or equivalent
10 toes-to-bar or 5 bar muscle-ups
50′ dual DB walking lunges – held any way
*should have at least :60 rest each round, if less on any round adjust any of the movements accordingly on the next
+
5 sets:
6-8 tricep extensions – any variation
6-8 curls – any variation
OR
mobility work
