For completion as warm-up:
15m toe walk
15m heel walk
15m bear crawl
15m crab walk
15m 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 bear crawl
2 laps around the gym Farmer’s walk
3 laps around the gym sand bag or med ball bear hug carry
400m run or equivalent bike/row/ski
+
5:00-10:00 coach-led mobility
3 rounds as warm-up:
5 scap push-ups
5 supine scap push-ups
5 pvc overhead squats
+
Every 3:00 for 15:00 (5 sets of each):
2-2-2-2-2 hang squat snatches or hang squat cleans
6-8 dual DB bent-over rows or ring rows or Australian CTB pull-ups
+
3 sets for reps/calories:
:60 dual DB or sandbag on shoulder/back walking lunges
:60 toes-to-bar or solid V ups
2:00 calories
:60 rest
+
3-5 sets:
:30/side plank
8-12 band pull-aparts or face pulls
OR
mobility work
3 rounds as warm-up:
10 alternating dead bugs
10 alternating bird dogs
10 prisoner walking lunges
+
Every 3:00 for 15:00 (5 sets):
5-4-3-2-1 snatch-grip deadlifts, 31X1
5 dual DB Z press, 11X1
+
3 rounds for time of any 2 movements w/9:00 cap:
25 Russian kettlebell swings
25/20 calories
25 burpees
*so pick any 2 of the 3 movements – swings/cals, swings/burpees, or cals/burpees and complete 3 rounds for time
+
5:00-10:00 coach-led mobility work
10:00 dynamic mobility work – coach-led
+
For time w/24:00 cap:
9 wall walks
600m row
9 wall walks
60 deadlifts
9 wall walks
600m row
9 wall walks
60 deadlifts
9 wall walks
600m row
9 wall walks
*trade off all work as desired with only 1 partner working at a time
+
bis/tris/abs of choice or easy walk cool-down
Squat & upper pull strength + a different type of EMOM + accessory
3 rounds as warm-up:
:30 relaxed hang from bar or 5 strict pull-ups
10 pvc good mornings
5 pvc overhead squats
+
Every 3:00 for 15:00 (5 sets):
5 back squats, 22X1
3 strict pronated pull-ups – weight or band-assist as needed to make these unbroken but challening
+
5 rounds for reps (kind of):
:60 wall balls
:60 bar muscle-ups, CTB pull-ups, strict pull-ups, or pull-ups
*score is the least amount of wall balls completed in any minute + the least amount of pull-ups completed in any minute
+
3 sets:
6-8 DB delt raises
12-16 dual DB/KB shrugs
OR
5:00-10:00 coach-led mobility
