Squat & upper pull strength + choose your own couplet + accessory
3 rounds as warm-up:
:30 relaxed hang from bar or 5 strict pull-ups or 5 scap pull-ups
10 prisoner walking lunges
+
Every 3:00 for 15:00 (5 sets):
2 back squats, 22X1
4-8/side 3-point DB rows
+
5 rounds for time w/10:00 cap:
9 pull-ups
12 front or overhead squats, light up to 95/65
OR
5 rounds for time w/10:00 cap:
6 muscle-ups
9 overhead squats, moderate up to 115/75
+
3 sets:
12 plate/KB halos
12 dual DB/KB or barbell shrugs
OR
5:00-10:00 coach-led mobility
For completion as warm-up:
15m toe walk
15m heel walk
15m inchworm
30m walking lunges
15 hollow-arch swings
+
Every :60 for 15:00 (5 sets of each):
min 1: upper gymnastics press tech
min 2: upper gymnastics pull tech
min 3: jump rope tech
*can sub in any GHD or lunge/pistol/wall sit movement/progression for any of these 3, as well
+
20:00 @ easily sustainable effort:
1 lap around the gym tough bear hug carry
2 laps around the gym tough Farmer’s walk
:30 handstand hold or plank
400m row or equivalent bike/ski/run
+
5:00-10:00 coach-led mobility
2 rounds as warm-up:
:30 supine plank or table hold
10 alternating toe touches from plank
10 pvc good morning
+
AMRAP in 25:00:
5 power snatches
250m row or bike/ski/run equivalent
10 bar-facing burpees or strict handstand push-ups
250m row or bike/ski/run equivalent
*load should be tough enough to make singles the way to go throughout
+
3-5 sets:
8-12 alternating DB curls
4-6 dual DB delt raises
OR
mobility work
For completion as warm-up:
15m toe walk
15m heel walk
15m inchworm
30m walking lunges
15 hollow-arch swings
+
Every :60 for 15:00 (5 sets of each):
min 1: upper gymnastics press tech
min 2: upper gymnastics pull tech
min 3: jump rope tech
*can sub in any GHD or lunge/pistol/wall sit movement/progression for any of these 3, as well
+
20:00 @ easily sustainable effort:
1 lap around the gym tough bear hug carry
3 wall walks
500m row or equivalent bike/ski/run
+
5:00-10:00 coach-led mobility
10:00 dynamic mobility work – coach-led
+
For time w/partner w/30:00 cap:
400m run
20 wall walks
400m run
1000m row
400m run
1000m row
400m run
60 burpees over the rower
400m run
*run together but trade off in-gym work as desired
+
bis/tris/abs of choice or easy walk cool-down
2 rounds as warm-up:
:30 supine plank or table hold
10 alternating toe touches from plank
10 pvc good morning
+
AMRAP in 25:00:
5 power cleans
10 bar-facing burpees or strict handstand push-ups
400m run or equivalent ski/bike/row
*load should be tough enough to make singles the way to go throughout
+
3-5 sets:
12-16 alternating DB curls
6-8 dual DB delt raises
OR
mobility work
