3 rounds as warm-up:
:30 supine plank or table hold
10 pvc passthroughs
5 pvc clean pulls
+
Every 6:00 for 30:00 (5 sets):
:90 of [3 moderate/tough power cleans + 9-12 push-ups (or handstand push-ups)]
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
*score = total reps of the clean/push-up AMRAPs
*pick up where you left off on the clean/push-up couplet each set (so if you did 3 cleans + 12 push-ups + 2 cleans in the first set, your next set will begin with 1 clean)
+
3-5 sets:
8-10 tricep extensions – any variation
8-10 curls – any variation
OR
mobility work
For completion as warm-up:
:60 alternating 90/90 sit
10 x [1 air squat + 2 walking lunges]
500m row/ski erg or 1000m bike erg
:60 hang from bar
jog to 2nd pole & back
+
Every 6:00 for 36:00 (6 sets):
1st: 800m run
2nd: 1000m row or ski erg
3rd: 800m run
4th: 400′ Farmer’s walk + 100′ burpee broad jumps
5th: 800m run
6th: 150′ walking lunges holding wall ball @ shoulder/back without dropping the ball + 50 wall balls
+
optional bonus 800-1600m run @ easy effort right after your final wall ball
notes:
*push the pace a bit on both the runs & in-gym work and see if you can recovery before the next piece begins
*800m = to the car wash and back
*Farmer’s walk, burpee broad jumps, and walking lunges performed w/50′ turn-arounds
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
