For completion as warm-up:
15m toe walk
15m heel walk
15m walking lunges
:60 relaxed hang from bar
:60 plank
+
Every :60 for 15:00 (5 sets of each):
1st: upper gymnastics press tech
2nd: upper gymnastics pull tech
3rd: jump rope tech
+
20:00 @ easily sustainable effort:
100′ bear crawl
150′ Farmer’s walk
200′ sand bag or med ball bear hug carry
250′ shuttle run
30 calories
*25′ turnarounds for all of the out & backs
+
5:00-10:00 coach-led mobility
3 rounds as warm-up:
:30 supine plank or table hold
10 alternating toe touches from plank
10 Russian kettlebell swings
+
Every 5:00 for 30:00 (6 sets):
5 power snatches – ideally challenging (but solid) touch-and-go sets
10 bar-facing burpees or handstand push-ups
400m row or equivalent ski/bike/run
*goal is to have at least 2:00 of rest each set
+
3-5 sets:
:15-:30 hollow hold or rock
8-10 light dual DB delt raises
OR
mobility work
2 rounds as warm-up:
5 pull-ups
10 push-ups
15 air squats
+
Every 3:00 for 15:00 (5 sets of each):
10 alternating reverse barbell lunges – your choice front/back
10 strict pronated pull-ups – band-assist as needed to get to 10 unbroken each set!
+
AMRAP in 10:00:
15 wall balls
15/12 calories
+
5:00-10:00 coach-led mobility
3 rounds as warm-up:
10 alternating dead bugs
10 alternating bird dogs
10 prisoner walking lunges
+
15:00 to build to a ground-to-overhead max – can be clean & jerk or snatch
+
For time w/10:00 cap:
100 single-arm DB hang clean to overhead, up to 50/35
1000′ shuttle run (20 x 25′ out & back)
+
5:00-10:00 coach-led mobility work
10:00 dynamic mobility work – coach-led
+
For time w/a partner w/24:00 cap:
240 calories – your choice row/bike/ski
*begin every 3:00 (including the start) w/24 wall balls + 12 pull-ups
*partners trade off all work as desired with only 1 working at a time
+
bis/tris/abs of choice or easy walk cool-down
3 rounds as warm-up:
8 pvc passthroughs
8 pvc good mornings
8 push-ups
+
Every 2:30 for 15:00 (6 sets):
1 snatch-grip deadlift
1 power snatch
1 hang power snatch from just below the knees
+
For time w/9:00 cap:
30 power cleans, up to 135/85
30 bar-facing burpees
OR
For time w/9:00 cap:
30 power snatches, 135/85
30 handstand push-ups
+
5:00-10:00 coach-led mobility
