3 rounds as warm-up:
:30 supine plank or table hold
10 pvc passthroughs
5 pvc good mornings
5 pvc squats
+
Every :90 for 12:00 (4 sets of each):
1st: 4-6 R rear foot elevated split squats
2nd: 4-6 L rear foot elevated split squats
+
4 sets for total upper pulling reps:
3:00 of [21 wall balls + 12 toes-to-bar (or 4 muscle-ups) + max in remaining time calories]
:60 rest
+
3-5 sets:
4-6 dual DB Zottman curls
8-12 tricep band pressdowns
OR
mobility work
Weightlifting & gymnastics press strength + choose your own couplet + accessory
3 rounds as warm-up:
1-2 slow wall walks or mat lengths handstand walk
3 slow unweighted Jefferson curl
:30-:60 relaxed hang from bar
+
Every 3:00 for 15:00 (5 sets):
3-2-1-1-1 power snatch or power clean
:15-:30 handstand hold, top of dip hold, or :30 plank
+
For time w/10:00 cap:
21 deadlifts, up to 225/155
18 push-ups
15 deadlifts
30 push-ups
9 deadlifts
42 push-ups
OR
For time w/10:00 cap:
30 snatches, 135/95
30 strict handstand push-ups
+
accumulate 10-20 slow hollow arch rolls
+
coach-led mobility
3 rounds as warm-up:
5 scap pull-ups or strict pull-ups
5 air squats w/alternating single-arm reach overhead at the bottom of each
:15-:30 handstand hold
+
Every 3:00 for 15:00 (5 sets):
3-2-1-1-1 front squats
3-2-1-1-1 strict pronated pull-ups – add load or band-assistance as needed to make the reps tough but unbroken
+
AMRAP in 7:00:
1 pull-up – CTB if proficient
2 alternating goblet reverse lunges
2/4
3/6
and so on…
OR
AMRAP in 7:00:
1 muscle-up – your choice bar/ring
2 dual DB/KB box step-overs, 24/20
2/4
3/6
and so on…
+
3 sets:
15 calf raises
15 tibialis raises
OR
5:00-10:00 coach-led mobility work
10:00 dynamic mobility work – coach-led
+
AMRAP in 30:00 w/partner:
600/550/500m (MM/MF/FF) row or equivalent bike/ski/Runner
10 wall walks
14 sandbag or med ball ground-to-shoulder or power cleans up to 185/125
*partners trade off all work as desired w/only 1 working at a time
+
bis/tris/abs of choice or easy walk cool-down
Squat & upper pull strength + choose your own adventure + accessory
3 rounds as warm-up:
:30 relaxed hang from bar or 5 strict pull-ups or 5 scap pull-ups
10 alternating single-leg squat to bench/box or alternating pistols
+
Every 3:00 for 15:00 (5 sets):
5-4-3-2-1 back squats, 20X1
5-10/side 3-point DB rows
+
For time:
42 toes-to-bar
84 wall balls
126 double-unders
*partition as desired or go straight through…
+
3 sets:
10 plate/KB halos
10-15 dual KB/DB shrugs
OR
5:00-10:00 coach-led mobility
For completion as warm-up:
15m toe walk
15m heel walk
15m bear crawl
10 alternating unweighted Turkish get-ups
15 hanging knee raises
+
Every :60 for 12:00 (4 sets of each):
min 1: movement 1
min 2: movement 2
min 3: movement 3
*select 3 movements from any of these catagories: bodyweight pull or press, jump rope, bodyweight knee flexion (pistols, wall sit, etc.), GHD hip flexion, GHD hip extension, or get-ups
+
24:00 @ sustainable effort:
1 lap around the gym plate or dual DB/KB overhead carry
2 laps around gym Farmer’s walk
3 laps around gym bear hug carry
60/45 calories
+
5:00-10:00 coach-led mobility
