Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets of [4-6/side light DB external rotations + 4-6/side pistols (to a bench if full range w/flat foot isn’t there yet)]
Every :90 for 15:00 (5 sets of each):
1st: 6-8 alternating reverse lunges (bar on back)
2nd: 10 alternating DB rows from plank position
+
AMRAP in 10:00:
10 toes-to-bar, 10 glute-ham sit-ups, or abmat 20 sit-ups
200m run
40 double-unders or single-unders
+
5:00-10:00 coach-led mobility work – 2-4 movements/positions
A. Strict muscle-up, front lever, or dead hang to inverted, 10:00 practice/progressions
B. Squat clean, 15:00 to build to a tough single – not necessarily a max, but if things are moving well, go for it…
+
5 rounds:
1-2-3-4 of [handstand push-ups (strict if possible) + power cleans light/moderate up to 185/125]
:60 rest
200m run
:60 rest
+
3 rounds not for time:
6-9 moderate reverse hypers
15m/side 1-arm Farmer’s walk, up to 100/70
Run, row, Assault Bike, and/or ski erg @ easy pace
10 alternating Turkish get-up + windmill
Every :90 for 12:00 (4 sets of each):
1st: 3 snatch-grip deadlifts, 31X1
2nd: 5-10 strict handstand push-ups or 4-6 seated on floor DB shoulder presses, 21X1
+
For time & movement quality, 10:00 cap:
12 power cleans or 24 kettlebell swings*
400m run
9 power cleans or 18 kettlebell swings
300m run
6 power cleans or 12 kettlebell swings
200m run
+
5:00-10:00 coach-led mobility work – 1-2 upper & 1-2 lower pieces
*select movement/loads that allow for quality reps and the first set (12 or 24) to be completed in :60-:90 – think moderate, quick singles for power cleans or heavy kettlebell swings
A. Clean-grip deadlift, 10 x 3 @ 103-105% clean max, 11X1; begin a set every :60
+
For time:
50 ring dips
+
5 rounds for time:
9 ground-to-overhead, 135/85
200m run
+
Crossover Symmetry recovery
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets of (4-6/side light DB external rotations + 4-6/side pistols – to a bench if full range w/flat foot isn’t there yet)
5:00 double-under practice
Every :90 for 12:00 (4 sets of each):
1st: 8-10 alternating reverse lunges (bar on back)
2nd: :30-:45 front leaning rest on ground
+
Every :90 for 12:00 (4 sets of each):
1st: 60m (2 x down & back the rig) Farmer’s walk, as heavy as possible
2nd: 200m run hard
+
5:00-10:00 coach-led mobility work – 2-4 movements/positions
