3 rounds as warm-up:
:30 supine plank or table hold
10 pvc passthroughs
5 pvc overhead squats
+
Every 3:00 for 30:00 (5 sets of each):
1st: 10 wall balls + 10 toes-to-bar (or 5 muscle-ups) + 10 wall balls
2nd: 500/400m row/ski (or 400m run or 1000m bike erg or .65 mile Echo Bike)
*heavy or high on the wall ball if you can still manage unbroken 10s
+
3-5 sets:
15 tricep extensions – any variation
15 curls – any variation
OR
mobility work
For completion as warm-up:
500m row or ski erg or 1000m bike erg or .65 mile Echo Bike
10 alternating toe touches from plank
20 wall balls
10 burpee broad jumps
200m jog
+
Every 5:00 for 40:00 (8 sets total, 2 sets of each):
1st: 400m run + 50′ tough sled push
2nd: 400m run + 50′ tough sled pull
3rd: 400m run + 500/400m ski erg
4th: 400m run + 500/400m row
*goal is moderate/tough run pace right into in-gym work
*cap each interval @ 4:00 to ensure at least :60 rest
+
extra credit:
accumulate 3:00 in a hang from bar beginning with a max
+
optional relaxed mobility work
3 rounds as warm-up:
:30 supine plank or table hold
10 pvc passthroughs
10 pvc good mornings
+
Every 3:00 for 30:00 (5 sets of each):
1st: 6 power cleans or snatches + 3-6 wall walks OR 6-12 handstand push-ups
2nd: 500/400m row OR equivalent ski erg, bike, or run
*load barbell for moderate/tough but solid singles
*should have roughly :60 rest throughout
+
3-5 sets:
10 tricep extensions – any variation
10 curls – any variation
OR
mobility work
10:00 dynamic mobility work – coach-led
+
AMRAP in 25:00 w/partner:
50 box step-overs w/wall ball
1000/900/800m (MM/MF/FF) row or ski erg
50 toes-to-bar
800m run
*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
5 pvc overhead squats
+
Every 3:00 for 30:00 (5 sets of each):
1st: 15 wall balls or 10 dual DB thrusters + 250/200m row or equivalent ski erg or bike
2nd: 10 pull-ups or CTB pull-ups or 5 muscle-ups (bar or ring) + 250/200m row or equivalent
*should have :60+ rest each set, adjust accordingly
+
3-5 sets:
10 tricep extensions – any variation
10 curls – any variation
OR
mobility work
For completion as warm-up:
:60/side 90/90 sit
500m row or ski erg or 1000m bike erg or .65 mile Echo Bike
10 alternating toe touches from plank
:60 relaxed hang from bar
+
18:00 @ moderate effort:
500m row or ski erg or 1000m bike erg
200′ (4 x over & back) dual DB/KB Farmer’s walk
500m row or ski erg or 1000m bike erg
200′ (4 x over & back) shuttle run w/4 line-facing burpees at every turnaround
*pace for quick & smooth transitions
*aim for unbroken Farmer’s walks
+
4:00 rest
+
Every 3:00 for 18:00 (6 sets):
400m run
*goal is even times or negative splits for these
*want at least :30-:60 rest, cut distance to 4th pole and back (330m) to make it happen
+
optional relaxed mobility work
