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 row/bike/ski/run @ easily sustainable effort:
*begin every 5:00 (including the start) with 5 wall walks + 1 lap around the gym tough bear hug carry
+
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 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
3 rounds as warm-up:
6 air squats w/alternating single-arm reach overhead
2 wall walks or :30 handstand hold against wall or 2-3 mat lengths handstand walk
+
Every 3:00 for 15:00 (5 sets):
5-4-3-2-1 front squats, 20X1
3-2-1-1-1 unbroken strict pronated pull-ups – weight or band-assist as needed to make doubles tough each set
+
AMRAP in 7:00:
1 pull-up
1 toes-to-bar
4 goblet or sandbag walking lunges
2/2/8
3/3/12
and so on…
OR
AMRAP in 7:00:
1 muscle-up
2 pistols
2/4
3/6
and so on…
+
3 sets optional:
10-15 calf raises
10-15 tibialis raises
OR
5:00-10:00 coach-led mobility work
3 rounds as warm-up:
10 alternating dead bugs
5 YTW
+
Every 3:00 for 15:00 (5 sets):
5 bench press, 30X1
5/side single-arm DB crossbody Romanian deadlift, 3010
+
AMRAP in 8:00:
2 L arm DB hang clean to overhead, moderate/tough
2 R arm DB hang clean to overhead
12 double-unders
4/4/24
6/6/36
and so on…
+
5:00-10:00 coach-led mobility work
10:00 dynamic mobility work – coach-led
+
5 rounds for time w/partner w/30:00 cap:
400m run
400m row or ski erg
40 wall balls
*run together but trade off in-gym work as desired
+
bis/tris/abs of choice or easy walk cool-down
3 rounds as warm-up:
10 pvc passthroughs
8 pvc good mornings
6 pvc overhead squats
+
Every :90 for 15:00 (10 sets):
1 power clean
1 hang power clean from anywhere above the knees
1 shoulder-to-overhead
+
For time w/10:00 cap:
9 wall walks or mat lengths handstand walk
15 deadlifts, up to 155/225
21 push-ups
27 deadlifts
33 bar-facing burpees
+
3-5 sets:
10-14 alternating DB curls
10-14 band face pulls
OR
5:00-10:00 coach-led mobility
