3 rounds as warm-up:
:30 supine plank or table hold
10 pvc passthroughs
5 pvc overhead squats
+
Every 3:00 for 30:00 (5 sets of each):
1st: 10 wall balls + 10 toes-to-bar (or 5 muscle-ups) + 10 wall balls
2nd: 500/400m row/ski (or 400m run or 1000m bike erg or .65 mile Echo Bike)
*heavy or high on the wall ball if you can still manage unbroken 10s
+
3-5 sets:
15 tricep extensions – any variation
15 curls – any variation
OR
mobility work
3 rounds as warm-up:
5 prisoner Kang squats
:30 handstand hold
5-10 scap pull-ups
+
Every 2:30 for 15:00 (6 sets):
1 power clean
1 jerk – split or push
1 power clean
*drop & reset before the final clean
+
3 rounds for time w/12:00 cap:
400m row or equivalent
12 push-ups or 8 handstand push-ups
12 deadlifts, moderate up to 255/175
12 push-ups or 8 handstand push-ups
+
8 sets:
:20 Russian twists
:10 rest
+
coach-led mobility
3 rounds as warm-up:
5 scap pull-ups or strict pull-ups
5-10 pvc overhead squats
10 pogo jumps
+
Every 3:00 for 15:00 (5 sets):
8-10 alternating reverse lunges w/barbell on back
8-10 alternating DB rows from plank
+
AMRAP in 10:00:
5 pull-ups (CTB if proficient)
15 air squats
250′ shuttle run
+
3-5 sets:
12 calf raises
16 tibialis raises
OR
5:00-10:00 coach-led mobility work
For completion as warm-up:
500m row or ski erg or 1000m bike erg or .65 mile Echo Bike
10 alternating toe touches from plank
20 wall balls
10 burpee broad jumps
200m jog
+
Every 5:00 for 40:00 (8 sets total, 2 sets of each):
1st: 400m run + 50′ tough sled push
2nd: 400m run + 50′ tough sled pull
3rd: 400m run + 500/400m ski erg
4th: 400m run + 500/400m row
*goal is moderate/tough run pace right into in-gym work
*cap each interval @ 4:00 to ensure at least :60 rest
+
extra credit:
accumulate 3:00 in a hang from bar beginning with a max
+
optional relaxed mobility work
10:00 dynamic mobility work – coach-led
+
AMRAP in 30:00 w/partner:
1000/900/800m (MM/MF/FF) row or ski erg
50 burpees w/lateral hop/step over DB
800m run
50 single-arm DB snatches, tough
*partners trade off all work as desired w/only 1 working at a time
+
bis/tris/abs of choice or easy walk cool-down
3 rounds as warm-up:
:30 hang from bar
10 pvc overhead or back squats
+
Every 3:00 for 15:00 (5 sets):
3 back squats, 20X1
2 strict pronated pull-ups, 11X0 – add weight/assistance as needed to make these tough but unbroken
+
5 rounds for time w/10:00 cap:
40′ dual DB walking lunges (20′ out & back)
10 toes-to-bar
10-20-30-40-50 double-unders
*so 40’/10/10, 40’/10/20, and so on up to 40’/10/50
+
3 sets:
9-12 dual DB delt raises
9-12 band face pulls
OR
5:00-10:00 coach-led mobility
