3 rounds as warm-up:
:30 supine plank or table hold
10 alternating toe touches from plank
3 standing broad jumps – sub-maximal w/soft landing
+
Every 3:00 for 15:00 (5 sets):
10/8 calories – your choice bike/row/ski
10 steps dual DB/KB walking lunge – DB/KBs held any way
*hard calories followed by heavy lunges
+
For time w/10:00 cap:
600m row
50 wall balls
400′ (8 x 25′ out & back) Farmer’s walk, tough
30 wall balls
+
3-5 sets:
10-15 band bicep curls
10-15 band tricep pressdowns
OR
mobility work
3 rounds as warm-up:
10 alternating dead bugs
2 slow wall walks (or 2-3 mat lengths handstand walk or 25′ bear crawl)
+
Every 2:30 for 15:00 (6 sets):
1 power clean
3 hang power cleans from anywhere above the knees
+
For time:
30 dual DB shoulder-to-overhead, moderate/tough (should have to break)
400m run
50 burpees
+
5:00-10:00 coach-led mobility work
3 rounds as warm-up:
5 prisoner Kang squats
5-10 scap pull-ups
+
Every 3:00 for 15:00 (5 sets):
3-3-3-3-3 back squats, 40X1
2-2-2-2-2 strict pronated pull-ups – add load or assist as needed to make all sets tough
+
3 sets for reps:
3:00 of [4 pull-ups + 4 toes-to-bar + 16 wall balls + 24 double-unders]
:60 rest
OR
3 sets for total reps:
3:00 of [2 bar muscle-ups + 4 squat snatches @ 115/75 + 24 crossover single-unders]
:60 rest
*pick up where you left off each round
+
5:00-10:00 coach-led mobility
3 rounds easy:
5 pvc overhead squats
5 pvc snatch balances
10 alternating toes touches from plank
+
Every :60 for 10:00 (10 sets):
2 hang snatches from anywhere above the knees
*your choice power/full for all reps
+
5 rounds:
3:00 bike/row/ski/run
:15 L side plank
:15 plank
:15 R side plank
:15 supine plank
+
bis/tris!
10:00 dynamic mobility work – coach-led
+
For time:
800m run
5 rounds of [24 DB snatches + 12 handstand push-ups or burpees w/lateral hop/step over DB]
800m run
5 rounds of [24 single-arm DB hang clean to overhead + 12 burpees w/lateral hop/step over DB]
800m run
*trade off every 400m on the run and as desired for all in-gym work w/1 partner working at a time
+
bis/tris/abs of choice or easy walk cool-down
3 rounds as warm-up:
:30 relaxed hang from bar
10 pvc good mornings
5 pvc overhead squats w/:03 pause in the hole of each (or a couple Sotts presses)
+
Every 3:00 for 15:00 (5 sets):
2-3 1 & 1/4 front squats
6-10 alternating DB rows from plank
+
For time:
800m row or equivalent
80 goblet squats or med ball or sandbag squats, tough – advance 1 mat every 10 reps
+
5:00-10:00 coach-led mobility
