Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of [:10-:30 2-arm passive hang from bar + :10-:30 tripod or headstand hold]
Every :90 for 15:00 (5 sets of each):
1st :90: 2-3 front squats, 22X1
2nd :90: 4-5 bent-over DB rows (both arms at same time, only a slight bend in the knees, big hinge at the waist so torso is as close to parallel to the ground as possible), 20X0
+
AMRAP in 7:00:
3 CTB pull-ups, pull-ups, or Australian pull-ups
3 DB thrusters, heavy!
6 pull-ups
6 thrusters
9 pull-ups
9 thrusters
and so on…
+
3 sets:
10-20 hip extensions or light reverse hypers
rest as needed
Run, row, Assault Bike, and/or ski erg @ easy pace
Dynamic mobility work – coach-led
5:00-10:00 muscle-up and/or handstand walk practice – coach led
+
For time w/a partner, split all work as desired w/only 1 working at a time:
400m run
3 rounds of (21 kettlebell swings + 21 burpees)
400m run
3 rounds of (15 kettlebell swings + 15 burpees)
400m run
3 rounds of (9 kettlebell swings + 9 burpees)
400m run
+
Optional:
Abs, bis, & tris of choice
10:00 jump rope (doubles and triples) and freestanding handstand hold practice – keep hands within a 4′ x 6’ mat
+
A. Power clean, build to a moderate/tough touch-and-go triple
B. 1 clean-grip deadlift (no pause this week) + 2 clean high pulls, 3 x 1 starting @ best load in A and adding each set; :05 between each rep, begin a set every 2:30
+
For time w/a partner, split all work as desired w/only 1 working at a time:
400m run
3 rounds of (21 kettlebell swings + 21 burpees)
400m run
3 rounds of (15 kettlebell swings + 15 burpees)
400m run
3 rounds of (9 kettlebell swings + 9 burpees)
400m run
+
Optional:
Abs, bis, & tris of choice
A. Strict muscle-up, front lever, or dead hang to inverted, 10:00 practice/progressions – if elbows have been hot here, opt for the DH2Is or banded transitions on the low rings, nothing tough
B. Thruster, build quickly to a tough but not grind-y single
+
For time:
30 thrusters, 135/85
400m run
+
3 rounds not for time:
14 glute-ham sit-ups
14 pull-ups – any variation
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of (45′ forward bear crawl + 45′ reverse bear crawl + 10 dead bugs)
A few minutes of dead hang-to-inverted, front lever, or skin-the-cat practice/tech work
A. 1 snatch (squat if possible, otherwise power) + 1 overhead squat, 6 x 1 moderate/tough; begin a set every :90
B. Pull-up variation (strict, kipping, CTB, etc.), 1 set every :60 for 7 sets – same movement/reps as last week
+
For reps:
4:00 toes-to-bar
:60 rest
3:00 wall balls, 20/14 to 10/9
:60 rest
2:00 double-unders
+
3 rounds not for time:
:10-:15/side star plank
10 supermans w/pause @ top
Run, row, Assault Bike, and/or ski erg @ easy pace
Dynamic hip & shoulder mobility – coach’s choice
2 sets easy of [5/side light/moderate kettlebell clean & jerk + :30 bottom of goblet squat hold]
A. Make-up strength work from Mon-Wed or weightlifting tech work, 15:00 to work on snatch, clean, or jerk positions – nothing above 65% max
B. Prowler or sled fun
