For completion as warm-up:
15m toe walk
15m heel walk
15m walking lunges
15m bear crawl
:30-:60 relaxed 2-arm hang from bar
500m row, 400m ski erg, or 1000m bike erg
+
Every :60 for 15:00 (5 sets of each):
1st: upper gymnastics press tech
2nd: upper gymnastics pull tech
3rd: jump rope tech
+
For completion @ moderate effort:
5:00 row
:60 rest
5:00 of [10 bike calories + 20 Russian twists (each direction = 1)
:60 rest
5:00 of [.5 lap around the gym heavy Farmer’s walk + .5 lap around the gym plate overhead carry + .5 lap around the gym walking lunges]
*can be done in any order, so larger classes will split up into groups starting at different stations again
+
5:00-10:00 coach-led mobility
2 rounds as warm-up:
10 slow alternating bird dogs
10 slow alternating dead bugs
5 air squats w/alternating single-arm reach overhead
+
Every 2:00 for 10:00 (5 sets):
1 ground-to-overhead – your choice c&j or snatch
+
5 sets for reps:
2:00 of [15/12 calories + 12 alternating DB snatches + max in remaining time line-facing burpees)]
:60 rest
+
3-5 sets:
8 dual DB curls
16 band tricep pressdowns
:30 hollow rock – emphasis on low back pressed into ground
OR
mobility work
*both if time allows
3 rounds as warm-up:
10 prisoner walking lunges
5 scap pull-ups
:30 handstand hold or plank
+
Every 2:30 for 15:00 (6 sets):
1 back squat, 22X1
1 strict pronated CTB strict pull-up – weight or band-assist as needed to ensure challenging reps
+
AMRAP in 7:00:
3 pull-ups (CTB if quick singles are manageable)
6 wall balls
6/12
9/18
and so on, adding 3 to the pull-ups & 6 to the wall balls each round
+
5:00-10:00 coach-led mobility
3 rounds as warm-up:
10 alternating single-leg prisoner good mornings
5 table hold to L-sits
+
Every 3:00 for 12:00 (4 sets)
3 power clean singles (so drop & reset after each rep)
4-6 dual DB Z presses
+
AMRAP in 12:00:
3 wall walks
9 power cleans, light/moderate up to 135/95
27 double-unders
OR
AMRAP in 12:00:
12 wall walks
36 power cleans, 185/125
max in remaining time handstand walk w/10′ turnarounds (each 10′ segment = 1 rep)
+
5:00-10:00 coach-led mobility
3 rounds as warm-up:
3 table hold to L-sit
15 light Russian kettlebell swings
+
Every :60 for 10:00 (10 sets):
1 hang clean or hang snatch from just above the knees
*light/moderate & crisp
+
5 rounds (so 20:00) @ easily sustainable effort:
:60 bike
:60 plank
:60 row
:60 wall sit
+
bis/tris!
10:00 dynamic mobility work – coach-led
+
AMRAP in 24:00 w/a parter:
6 toes-to-bar or [1 bar muscle-up + 2 toes-to-bar + 3 pull-ups]
12 (6 steps out & back) dual DB walking lunges (overhead if possible, otherwise shoulders
24 double-unders
*partners alternate completed rounds throughout
+
bis/tris/abs of choice or easy walk cool-down
