For completion as warm-up:
:60 plank on ground
400m easy jog or 800′ shuttle run
:60 relaxed hang from bar
+
Every :60 for 15:00 (5 sets of each):
min 1: handstand or ring dip tech work – holds, strict, kipping, walk, etc.
min 2: pull-up/toes-to-bar/bar muscle-up tech work – scap pull-ups, hollow-arch swings, full kip, butterfly, etc.
min 3: jump rope tech work OR :15-:20/side bottom of lunge hold w/back knee just 2-3″ off the ground throughout
+
20:00 @ sustainable effort:
100′ dual DB overhead carry, light/moderate
10 calories – your choice
200′ bear hug carry, moderate/tough
10 calories
+
5:00-10:00 coach-led mobility
10:00 dynamic mobility work – coach-led
+
AMRAP in 24:00 w/partner:
partner 1: 200m run
split any way: 40 wall balls
partner 2: 200m run
split any way: 20 toes-to-bar or V ups
+
bis/tris/abs of choice or easy walk cool-down
For completion as warm-up:
400m row/ski erg or 800m bike erg
20 air squats
10 burpees
20 walking lunges
10 burpees
jog to 2nd pole & back
+
Every 3:00 for 36:00:
1st: 400m run
2nd: 500/450m row
3rd: 400m run
4th:: 100′ sled push
5th: 400m run
6th: 100′ sled pull
7th: 400m run
8th: 500/450m ski erg
9th: 400m run
10th: 1000/900m bike erg
11th: 400m run
12th: 150′ burpee broad jumps
+
extra credit:
600′ Farmer’s walk – emphasis on speed, practice efficiency turning around a cone
notes/intent:
*find a sustainable pace on the runs, goal is either even or negative splits
*50′ turnarounds on both sleds, the burpee broad jumps, and the extra credit Farmer’s walk
*want at least :30 and ideally closer to :60 rest on the in-gym work – adjust loading BBJ distances accordingly
*400m run = 200m mark near end of street & back
10:00 dynamic mobility work – coach-led
+
AMRAP in 25:00 w/partner:
400m run
30 wall balls
20 pull-ups
*partners run together but trade off all in-gym work as desired with only 1 working at a time
+
bis/tris/abs of choice or easy walk cool-down
For completion as warm-up:
400m row/ski erg or 800m bike erg
10 air squats w/alternating single-arm reach overhead
20 prisoner walking lunges
10 burpee broad jumps
+
Every 3:00 for 30:00 (2 sets of each):
1st: 500/450m row
2nd: 100′ tough sled push
3rd: 500/450m ski erg
4th: 100′ tough sled pull
5th: 40 or 2:00 wall balls (whichever comes 1st)
+
3:00 rest
+
For time:
1600m run @ high effort
notes/intent:
*moderate/sustainable/repeatable effort across the in-gym sets, should still have a bit of gas for the run
*100′ = 50′ out & back (length of pulling rope)
*1600m run = 2 x to the car wash & back
