3 sets as warm-up:
5 air squats w/alternating single-arm reach overhead each rep
10 alternating toe touches from plank
5 slow & controlled ring rows w/a pause at the top
15:00 to build to a tough power clean single, get in some very light scap activation work between sets (pull-aparts, band or DB external rotations, etc.) or pvc/band passthroughs if overhead mobility is a limiter
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AMRAP in 7:00:
700m row
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max in remaining time:
7 hang power cleans, 95/65 (or dual DB hang power cleans is front rack is limiter)
7 T hand-release push-ups (extend arms straight out to the side when chest is on the ground – so you’ll look like a “T” if viewed from above)
*barbell should feel light and able to be completed unbroken for most rounds
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5:00-10:00 coach-led mobility
2 rounds easy:
5 PVC passthrough
5 PVC overhead squat, 2211
10 very light band pull-aparts
:20 hollow rock
Every 3:00 for 15:00 (5 sets):
2 back squats, 22X1 – moderate & perfect for all sets/reps, final set can be tough as long as tempo & positions are spot on
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Every :90 for 15:00 (5 sets of each):
1st: 15m tough DB @ shoulders walking lunges
2nd: :60 strict pull-ups OR perfect & tough ring rows
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5:00-10:00 mobility work – coach-led
AMRAP in 16:00 w/a partner w/only 1 working at a time trading off completed movements:
48 double-unders
16 alternating DB snatches
8 burpees
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Optional 10-8-6-4-2 not for time:
DB curls
Push-ups
Glute-ham sit-ups
Post result to comments.
SCHEDULE NOTICE: we will just hold a single class Monday @ 1030 w/Murph – plenty of options for that including the entire workout, 1/2, partnered, etc.
For completion as warm-up:
500m row easy or .5 mile bike easy
20 jumping switch lunges
:30 passive hang from bar or 3 dead hang to inverted or 3 skin the cats
5/side single-arm DB 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
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10:00 @ 70-80% effort – nice & easy:
60m shuttle jog (2 x 15m out & back)
15m/side 1-arm Farmer’s walk, tough
:15/side star plank
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2 sets:
:30 bike easy
:30 bike hard
4:00 rest
4 sets as easy warm-up:
200m easy jog
15m med ball bear hug carry
10 alternating side lunges
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10:00 ring muscle-up & pistol practice – everything non-fatigue, alternate movements w/rest between, work on efficient kipping and solid bottom position of pistol
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Every :60 for 14:00 (7 sets of each):
1st: 1 squat clean + 1 hang squat clean + 1 thruster, light/moderate – no fighting out of the hole or at thruster lockout
2nd: 1 rope climb or 4-6 strict rope pull-ups
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4 sets w/emphasis on movement quality over absolute speed:
15 push-ups, 1011 – stick to the tempo
15 glute-ham sit-ups
:60 Assault Bike, increase rpm each set
:60 rest
3 sets not for time:
15m/side 1-arm bottoms up kettlebell carry
30-60 unbroken double-unders
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Every :90 for 15:00 (5 sets of each):
Evens: 1 squat snatch w/:01 pause in hole before completing the lift
Odds: 1 squat clean w/:01 pause in hole before completing the lift
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AMRAP in 20:00 w/a partner, split all work as desired w/only 1 partner working at a time:
20 row calories or 20 bike calories or 200m run
20 handstand push-ups
20 CTB pull-ups
20 wall balls, 30/20 to 10/9
+
optional:
bis, tris, abs
sandbag carry
400m sled drag, moderate
