For times on a running clock w/a partner – split all work as desired w/only 1 working at a time:
3 rounds of (30 row calories + 20 burpees w/lateral hop over the rower)
rest until 12:00 – so… the faster you go, the more rest you get!
3 rounds of (150 double-unders + 30 kettlebell swings)
*if we have a large class half will begin on the row couplet and half on the double-under couplet, then switch
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optional 3 sets not for time:
10-12 alternating DB curl
10-12 band tricep pressdowns
Run, row, Assault Bike, and/or ski erg @ easy pace
3 sets easy of (10 band pull-aparts + 10 light kettllebell swings + 1-2 wall walks)
Every :90 for 12:00 (4 sets of each):
1st: 5 back squats, 30X1
2nd: 5/side 1-arm bent-over DB row
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AMRAP in 12:00:
400m run
max in remaining time of (3 strict pull-ups + 6 toes-to-bar + 9 box jumps w/step-down @ 24/20 + 12 air squats)
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5:00-10:00 coach-led mobility
For completion as warm-up:
500m row easy
30m unweighted walking lunges w/reach overhead and twist
:30 passive hang from bar
10 empty barbell overhead shrugs w/pause @ top
10:00 gymnastics practice of choice (any kip, any inversion, or pistols) – coach-led
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Not for time:
400m 1-arm Farmer’s walk, heavy – switch side as needed, goal is to never put down the weight
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3 sets:
:15 bike easy
:15 bike hard
2:30 rest
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 2:30 for 4 sets:
5-6 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/pauses in the hole each rep
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AMRAP in 8:00:
8 front squats (from the ground), up to 115/75
8 toes-to-bar
8 alternating reverse front rack lunges
8 pull-ups
*use DBs if front rack flexibility is a limiter the barbell
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5:00-10:00 coach-led mobility work
3 sets as warm-up:
3 slow inchworms
6 light DB upright rows (both arms this week)
18 alternating hip hinges
Every :90 for 15:00 (5 sets of each):
1st: 1 clean-grip deadlift + 1 clean pull + 1 power clean, build to moderate/tough loads
2nd: :15/side star plank
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3 rounds for even reps:
4:00 of (4 strict handstand push-ups* + 8 tough Russian kettlebell swings + 4 burpees + 24 double-unders)
:60 rest
*can be done from a pike off of box/bench or sub 4 tough seated on ground DB presses
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5:00-10:00 mobility work – coach-led
