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 12:00 (4 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: 1/side Turkish get-up + windmill – load if comfortable
min 3: :10-:20/side single-arm hang from bar/ring OR :20-:40 2-arm hang from bar
+
20:00 @ sustainable effort:
100′ overhead carry
150′ Farmer’s walk
200′ bear hug carry
250m 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 thrusters
+
Every 6:00 for 30:00 (5 sets):
:90 of [5 pull-ups + 10 wall balls]
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
*pick up where you left off on the pull-up/wall ball each set (so if you did 5 pull-ups + 10 wall balls + 5 pull-ups in the first set, your next set will begin with 10 wall balls)
+
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:
2000m run
+
max in remaining time:
3 wall walks
12 alternating hang DB snatches
15/12 calories – your choice
*partners split run as desired, then trade off completed movements during the in-gym triplet
+
bis/tris/abs of choice or easy walk cool-down
For completion as warm-up:
15m toe walk
15m heel walk
15m bear crawl
20 alternating 90/90 sit
20 alternating toe touches from plank
:60 hang from bar
+
Every :60 for 15:00 (5 sets of each):
min 1: 1-2 standing broad jumps – build in effort set-to-set
min 2: 2-3/side windmill – load if comfortable
min 3: :10-:20/side single-arm hang from bar/ring OR :20-:40 2-arm hang from bar
+
20:00 @ sustainable effort:
1 lap around the gym dual DB/KB overhead carry
2 laps around the gym dual DB/KB Farmer’s walk
:30 hollow hold
400m row or equivalent ski/bike/run
*light/moderate overhead, tough Farmer’s walk
+
5:00-10:00 coach-led mobility
3 rounds as warm-up:
:30 supine plank or table hold
10 pvc passthroughs
3/side single-leg pvc good mornings
+
Every 6:00 for 30:00 (5 sets):
:60 tough power cleans or power snatches
:60 push-ups or strict handstand push-ups
500/400m row/ski (or 400m run or 1000m bike erg or .65 mile Echo Bike)
*tough barbell load that will require all singles
*emphasis on full ROM on all push-ups from lockout to chest on ground back to lockout
*should leave roughly 2:00 rest each round
+
3-5 sets:
10 tricep extensions – any variation
20 curls – any variation
OR
mobility work
For completion as warm-up:
:60 alternating 90/90 sit
20 alternating toe touches from plank
10 air squats w/alternating single-arm reach overhead
500m row/ski erg or 1000m bike erg
jog to 2nd pole & back
For time @ moderate effort:
800m run
movement 1
800m run
movement 2
800m run
movement 3
800m run
movement 4
+
bonus 800m to finish out things if you’re in the mood…
notes:
*800m run = 3 x 3rd pole & back
*select any 4 of the following stations, which can be completed in any order:
– 1000m ski erg
– 50m sled pull (3 x 50′)
– 50m sled push (3 x 50′)
– 80m burpee broad jumps (5 x 50′)
– 1000m row
– 200m Farmer’s walk (2nd pole & back)
– 100m walking lunges loaded DB/KB/sandbag (6 x 50′)
– 100 wall balls
*this totals nearly half of the real thing, but pace it as if you’re doing the full… in other words, you should be able to sustain your effort for roughly twice the time/work
