Dynamic mobility work – coach-led

AMRAP in 20:00 w/a partner – split all work as desired w/only 1 working at a time:
50 wall balls
200m run
10 wall walks
200m run
50 toes-to-bar
200m run
10 wall walks
200m run
+
optional 3 sets not for time:
20 alternating 1-arm DB curl & press
:30 hollow rock

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Run, row, Assault Bike, and/or ski erg @ easy pace
3 sets easy of (12 band pull-aparts + 6/side light 1-arm Russian kettllebell swings + 1-3 wall walks w/:03 pause @ top)

Every :90 for 15:00 (5 sets of each):
1st: 3 back squats, 30X1
2nd: 3-5/side 1-arm bent-over DB row, 21X1
+
30-20-10 for time:
Russian kettlebell swings
Push-ups
+
5:00-10:00 coach-led mobility

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For completion as warm-up:
500m row easy or .5 mile bike easy
30m unweighted walking lunges
:30 passive hang from bar or 3 dead hang to inverted or 3 skin the cats
10 empty barbell overhead shrugs w/pause @ top

Every :60 for 10:00 (5 sets of each):
1st: upper gymnastic practice – your choice of any hanging or inverted movements
2nd: :05-:10/side bottom of pistol hold – foot flat, full depth, use support if needed
+
10:00 @ 70-80% effort – nice & easy:
60m shuttle jog (2 x 15m out & back)
30m Farmer’s walk, moderate
10 v-ups or 10 glute-ham sit-ups
10 supermans or 10 GHD hip extensions
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3 sets:
:20 bike easy
:20 bike hard
3:20 rest

5:00-10:00 mobility work – coach-led

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3 rounds as warm-up:
5/side bottoms up KB press
5/side reverse lunge to knee lift

On a single 15:00 clock build to a tough front squat triple, then add a bit more for a moderate/tough single
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5 rounds for time w/10:00 cap:
10 row or bike calories
10 burpees
10 goblet squats, light/moderate – should have no issue completing these unbroken
+
5:00-10:00 coach-led mobility work

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3 rounds as warm-up:
5m penguin walk (on heels, toes up)
5m inchworm
5m duck walk
:05 chin-over-bar hold
:05 hold w/elbows @ 90 degrees
:05 dead hang
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Every :90 for 15:00 (5 sets of each):
1st: 1 clean-grip deadlift + 1 clean high pull + 1 power clean, moderate/tough loads
2nd: :10-:15/side star plank – if these are easy weight w/a light DB in the raised arm
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3 rounds for total reps, pick up where you left off each round:
3:00 of (3 power cleans up to 135/85 + 3 strict handstand push-ups + 30 double-unders)
:60 rest
*can be done from a pike off of box or sub 6 tough seated on ground DB presses
+
5:00-10:00 coach-led mobility work

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3 sets as warm-up:
3 slow inchworms
3 slow v-ups
3/side 1-arm DB hang clean & jerk
20 alternating hip hinges

Every 2:00 for 5 sets:
5 bent-over barbell rows, 20X1 – slight bend in knees, big hinge at the hips, bar must be held physically touching the abdomen for a full :01 at the top of each rep
*accumulate 5 overhead squats w/a band while resting, emphasis on improving range of motion and overhead position w/a :02 pause in the hole each rep
+
AMRAP in 10:00:
10 CTB pull-ups
20 wall balls
*or select a challenging upper body pull that will allow for rounds to be completed in roughly 2-3 minutes – muscle-ups, band-assisted pull-ups, chin-over-bar pull-ups, etc.
+
5:00-10:00 mobility work – coach-led

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