3 rounds as warm-up:
:30 relaxed hang from bar or 3-6 strict pull-ups
9 wall balls – 1st set with slow descent, 2nd set with a pause @ the bottom, 3rd set any way
+
Every 3:00 for 15:00 (5 sets):
5-4-3-2-1 back squats, 22X1
3-2-1-1-1 strict pronated pull-ups – weight or band-assist as needed to make these unbroken but challening
+
For time w/10:00 cap:
49 pull-ups or 21 bar muscle-ups or 14 ring muscle-ups
175′ (7 x 25′) dual DB walking lunges, tough!
+
3 sets:
8-12 DB delt raises
8-12 dual DB/KB or barbell shrugs
OR
5:00-10:00 coach-led mobility
For completion as warm-up:
15m toe walk
15m heel walk
15m bear crawl
3 wall walks
30m 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/side around the gym mixed carry (1-arm Farmer’s + 1-arm overhead)
500m row or equivalent
+
5:00-10:00 coach-led mobility
2 rounds as warm-up:
10 scap push-ups
10 supine scap push-ups
10 pvc good mornings
+
Every 6:00 for 30:00 (5 sets):
6 power cleans
12 bar-facing burpees
500/450m row or ski, 400m run, or 1000/900m bike erg
*intent is building to tough on the barbell, smooth burpees, and a fast pace on the machine/run that still allows you to be recovered by the start of the next set (at least 2:00 rest)
+
3-5 sets:
12-16 band curls
12-16 band tricep pressdowns
OR
mobility work
3 rounds as warm-up:
5 air squats w/alternating single-arm reach overhead
20-30 single- or double-unders
+
Every 2:30 for 15:00 (6 sets):
4 overhead squats or front squats, 31X1
+
3 rounds for time w/9:00 cap:
15 toes-to-bar
15 goblet or sandbag/med ball squats, moderate
15 calories – your choice
+
5:00-10:00 coach-led 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):
3 halting clean-grip deadlifts w/:01 pauses just below the knees on the way up & down each rep, re-set between reps
6 dual DB Z press, 11X1
+
5 rounds for time w/15:00 cap:
9 strict handstand push-ups or 3 wall walks
15 Russian kettlebell swings or 6 sandbag ground-to-shoulder
500′ shuttle run (25′ turnaround)
+
5:00-10:00 coach-led mobility work
10:00 dynamic mobility work – coach-led
+
For time w/30:00 cap:
600m row
30 single DB/KB box step-overs
30 pull-ups
30 single DB/KB box step-overs
600m row
30 single DB/KB box step-overs
30 pull-ups
30 single DB/KB box step-overs
600m row
30 single DB/KB box step-overs
30 pull-ups
30 single DB/KB box step-overs
600m row
*light DB on this, step-overs should be relatively smooth
*trade off all work as desired with only 1 partner working at a time
+
bis/tris/abs of choice or easy walk cool-down
