For completion as warm-up:
15m toe walk
15m heel walk
15m bear crawl
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 @ easily sustainable effort:
200m bag or ball carry, any way
200m run or equivalent bike/ski/row
200m Farmer’s walk
200m run or equivalent bike/ski/row
*goal for both carries is unbroken, go (relatively) light!
+
5:00-10:00 coach-led mobility
3 rounds as warm-up:
:30 supine plank or table hold
10 pvc passthroughs
5 pvc Kang squats
+
Every 6:00 for 30:00 (5 sets):
400m run or equivalent ski/bike/row
5 wall walks
6 power snatches or power cleans
*load should be tough enough to make singles the way to go throughout
+
3-5 sets:
:15-:30 hollow hold or rock
15-20 band curls
OR
mobility work
3 rounds as warm-up:
5 air squats w/alternating single-arm reach overhead
:30 hang from bar or 6-9 scap pull-u-s or 3-6 strict pull-ups
+
Every 3:00 for 15:00 (5 sets):
5 front squats, 30X1
5 strict supinated pull-ups – add load or band-assistance as needed to make the reps tough but unbroken
+
For time w/10:00 cap:
1000m row
50 thrusters, 45/35
30 pull-ups
+
5:00-10:00 coach-led mobility work
3 rounds as warm-up:
10 alternating bird dogs
5 YTW
+
Every 3:00 for 15:00 (5 sets):
3 touch-and-go clean-grip deadlifts
9 standing dual DB shoulder press
+
AMRAP in 8:00:
60 alternating DB snatches
400m run
max in remaining time burpee w/lateral hop over the DB
+
3 sets optional:
15 calf raises
15 tibialis raises
OR
5:00-10:00 coach-led mobility work
10:00 dynamic mobility work – coach-led
+
AMRAP in 30:00 w/partner:
40 walking lunges w/sandbag or med ball held any way
400m run
40 toes-to-bar
400m row or ski erg
*partners run together but trade off all in-gym 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:
10 pvc passthroughs
8 pvc good mornings
6 pvc overhead squats
+
Every :90 for 15:00 (10 sets):
1 snatch-grip deadlift or clean-grip deadlift
1 power snatch or power clean
1 hang power snatch or hang power clean
+
4 rounds for total reps:
2:00 of [4 wall walks or mat lengths handstand walk + 8 power cleans up to 135/95 + max calories in remaining time]
:60 rest
+
3-5 sets:
8-10 alternating DB curls
8-10 band face pulls
OR
5:00-10:00 coach-led mobility
