3 rounds as warm-up:
:30 hang from bar
10 pvc overhead or back squats
+
Every 3:00 for 15:00 (5 sets):
3 back squats, 20X1
2 strict pronated pull-ups, 11X0 – add weight/assistance as needed to make these tough but unbroken
+
5 rounds for time w/10:00 cap:
40′ dual DB walking lunges (20′ out & back)
10 toes-to-bar
10-20-30-40-50 double-unders
*so 40’/10/10, 40’/10/20, and so on up to 40’/10/50
+
3 sets:
9-12 dual DB delt raises
9-12 band face pulls
OR
5:00-10:00 coach-led mobility
For completion as warm-up:
15m toe walk
15m heel walk
15m bear crawl
:60 hang from bar
+
Every :60 for 15:00 (5 sets of each):
min 1: hand-over-hand sled pull
min 2: 50-100′ tough bear hug carry
min 3: 5-10 solid push-ups – add depth on DBs/KBs/parallettes if 10 is easy, go from knees if 5 is tough
+
20:00 @ sustainable effort:
2 laps round the gym tough Farmer’s walk
20 calories – your choice
200m run
+
5:00-10:00 coach-led mobility
3 rounds as warm-up:
:30 supine plank or table hold
10 pvc passthroughs
10 pvc good mornings
+
Every 3:00 for 30:00 (5 sets of each):
1st: 6 power cleans or snatches + 3-6 wall walks OR 6-12 handstand push-ups
2nd: 500/400m row OR equivalent ski erg, bike, or run
*load barbell for moderate/tough but solid singles
*should have roughly :60 rest throughout
+
3-5 sets:
10 tricep extensions – any variation
10 curls – any variation
OR
mobility work
3 rounds as warm-up:
5 scap pull-ups or strict pull-ups
10 air squats
:15-:30 handstand hold
+
Every 3:00 for 12:00 (5 sets):
5-4-3-2-1 front squats, 30X1
5-7/side 3-point DB rows
+
3 rounds for time w/12:00 cap:
450m row
30 air squats
15 pull-ups
+
3-5 sets:
15 calf raises
15 tibialis raises
OR
5:00-10:00 coach-led mobility work
3 rounds as warm-up:
5 prisoner Kang squats
:15-:30 handstand hold
5-10 scap pull-ups
+
Every 2:30 for 15:00 (6 sets):
3 power cleans
1 jerk – split or push
+
AMRAP in 10:00:
5 deadlifts, light up to 225/155 – should be able to be completed unbroken
10 push-ups
200′ shuttle run
+
8 sets:
:20 hollow hold
:10 rest
+
coach-led mobility
10:00 dynamic mobility work – coach-led
+
AMRAP in 25:00 w/partner:
50 box step-overs w/wall ball
1000/900/800m (MM/MF/FF) row or ski erg
50 toes-to-bar
800m run
*partners trade off all work as desired w/only 1 working at a time
+
bis/tris/abs of choice or easy walk cool-down
