3 rounds as warm-up:
10 alternating bird dogs
10 alternating dead bugs
5 air squats w/alternating single-arm reach overhead
+
Every :60 for 15:00 (5 sets of each):
1st: 5 L leg single-arm/single-leg DB crossbody Romanian deadlift, 4011
2nd: 5 L leg single-arm/single-leg DB crossbody Romanian deadlift, 4011
3rd: 2-3 wall walks or 4-6 mat lengths handstand walk
+
For time w/10:00 cap:
10 dual DB Devil’s press
30 calories
150 double-unders
30 calories
10 dual DB Devil’s press
+
3 sets:
:30-:60 hollow hold
5 slow & controlled YTW
OR
mobility work
*both if time allows
3 rounds as warm-up:
10 alternating toe touches from plank
10 alternating prisoner tall kneeling to standing
2 standing broad jumps – sub-max, but build in effort as you go
+
6 sets:
3:00 of [3 squat snatches or power cleans + 400m run (or equivalent) + max toes-to-bar (or bar muscle-ups) in remaining time]
2:00 rest
*heavier loads on the barbell are more important the maxing they gymnastics at the end
+
5:00-10:00 coach-led mobility
3 rounds as warm-up:
10 prisoner walking lunges
5 burpee toes-to-bar
+
Every :90 for 15:00 (5 sets):
1st: 5 snatch-grip deadlift, 31X1
2nd: 5 dual DB shoulder press – your choice standing/seated/Z
+
AMRAP in 7:00:
1 power clean, moderate up to 185/125
1 bar-facing burpee
2/2
3/3
and so on…
OR
AMRAP in 7:00:
3 power cleans, tough up to 185/125
3 shoulder-to-overheads
6/6
9/9
and so on…
+
5:00-10:00 coach-led mobility
10:00 @ very easy effort:
:30 wall sit march
:30 alternating shoulder taps from plank
30 single-unders
300m row or 300m ski erg
+
Every :60 for 10 sets:
1 hang clean pull from just below the knees
1 hang power clean from just below the knees
1 split jerk
+
10:00 @ high effort:
1/side x down & back length of gym single-arm DB/KB overhead carry
20 med ball Russian twists
200m row or 200m ski erg
+
bis/tris!
10:00 dynamic mobility work – coach-led
+
AMRAP in 30:00 w/a partner:
800m run or 1000m row if raining
8 rounds of [5 pull-ups + 10 push-ups + 15 air squats]
*partners trade off 400m on the run (500m row) and full rounds of 5/10/15 in the gym
+
bis/tris/abs of choice or easy walk cool-down
3 rounds as warm-up:
10 pvc passthroughs
8 pvc good mornings
6 pvc squats – back or overhead
+
Every 3:00 for 15:00 (5 sets):
2-2-1-1-1 close-grip bench press
4-8 dual DB or KB deadlifts, 31X1
+
AMRAP in 7:00:
3 ground-to-overhead any way, light/moderate (should be able to do touch-and-go triples or very quick singles even when fatigued)
35 double-unders
6/35
9/35
and so on, adding 3 reps to the barbell but keep thing DUs at 35 throughout
+
5:00-10:00 coach-led mobility
