2 rounds as warm-up:
10 scap push-ups
10 supine scap push-ups
10 pvc good mornings
+
Every 6:00 for 30:00 (5 sets):
5 wall walks
10 deadlifts OR 10 sandbag to/over shoulder
500/450m row or ski, 400m run, or 1000/900m bike erg
*intent is smooth/quick/efficient wall walks, moderate loading on the DLs, and a fast pace on the machine/run that still allows you to be recovered by the start of the next set (at least 2:00 rest)
+
3-5 sets:
9-12 band curls
9-12 band tricep pressdowns
OR
mobility work
For completion as warm-up:
15m toe walk
15m heel walk
15m bear crawl
30m walking lunge or duck walk
:60 relaxed hang from bar
+
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 movement for any of these 3
+
20:00 @ easily sustainable effort:
1 lap around the gym Farmer’s walk or bear hug carry
3 wall walks or 3 mat lengths handstand walk
500m row or equivalent
+
5:00-10:00 coach-led mobility
2 rounds as warm-up:
10 scap push-ups
10 supine scap push-ups
10 pvc good mornings
+
Every 6:00 for 30:00 (5 sets):
6 squat cleans
12 pull-ups or 6 muscle-ups (ring/bar)
500/450m row or ski, 400m run, or 1000/900m bike erg
*intent is building to tough on the barbell, smooth/repeatable gymnastics, and a fast pace on the machine/run that still allows you to be recovered by the start of the next set (at least 2:00 rest)
+
3-5 sets:
:30 hollow hold
12-16 band tricep pressdowns
OR
mobility work
For completion as warm-up:
15m toe walk
15m heel walk
15m bear crawl
3 wall walks
30m walking lunge or duck walk
:60 relaxed hang from bar
+
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 movement for any of these 3
+
20:00 @ easily sustainable effort:
1 lap/side around the gym mixed carry (1-arm Farmer’s + 1-arm overhead)
500m row or equivalent
+
5:00-10:00 coach-led mobility
2 rounds as warm-up:
10 scap push-ups
10 supine scap push-ups
10 pvc good mornings
+
Every 6:00 for 30:00 (5 sets):
6 power cleans
12 bar-facing burpees
500/450m row or ski, 400m run, or 1000/900m bike erg
*intent is building to tough on the barbell, smooth burpees, and a fast pace on the machine/run that still allows you to be recovered by the start of the next set (at least 2:00 rest)
+
3-5 sets:
12-16 band curls
12-16 band tricep pressdowns
OR
mobility work
3 rounds as warm-up:
5 air squats w/alternating single-arm reach overhead
20-30 single- or double-unders
+
Every 2:30 for 15:00 (6 sets):
4 overhead squats or front squats, 31X1
+
3 rounds for time w/9:00 cap:
15 toes-to-bar
15 goblet or sandbag/med ball squats, moderate
15 calories – your choice
+
5:00-10:00 coach-led mobility work
