10:00 jump rope (doubles and triples) and freestanding handstand hold practice – keep hands within a 4′ x 6’ mat
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For 10:00, your choice squat or power, use 1 bar and select weights within the range that you can adjust easily/quickly minute-to-minute:
Evens: 2 snatches, 80-90% 1RM
Odds: 2 cleans, 80-90% 1RM
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8 rounds for time w/partner, partners trade off completed movements (P1 does 10 pull-ups, P2 does 15 wall balls, P1 runs 200m, P2 does 10 pull-ups, and so on…) until 8 total rounds are completed or the clock hits 20:00:
10 pull-ups or Australian pull-ups
15 wall balls or goblet squats
200m run
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optional:
bis,tris, & abs
sandbag carry
400m sled drag, moderate
Run, row, Assault Bike, and/or ski erg @ easy pace
3 sets easy of (10 bird dogs + 10 dead bugs)
A. Squat clean or squat snatch, 12:00 to build to a heavy single
B. DB bench press, 3 x 5-6, 21X1; 2:00 rest
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For reps
4:00 of (500m row + max push-ups in remaining time)
2:00 rest
4:00 of (400m run + max alternating DB snatches in remaining time)
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3 rounds not for time:
:30/side plank
25 band good morning
Run, row, Assault Bike, and/or ski erg @ easy pace
3 sets easy of [10 bird dogs + 10 dead bugs]
DB snatch review/practice + find your weight
A. Front squat or overhead squat, 10:00 to build to a heavy set of 3 (begin each set w/a squat clean or squat snatch if possible)
B. DB bench press, 3 x 6-8, 21X1; 2:00 rest
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For time:
40 pull-ups or Australian pull-ups
400m run
40 wall balls
+
3 rounds not for time:
:30/side plank
20 band good morning
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
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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
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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
Run, row, Assault Bike, and/or ski erg @ easy pace
3 sets easy of (10 bird dogs + 10 dead bugs)
Thruster review/practice
A. Squat clean + front squat OR squat snatch + overhead squat (whichever you did not do last week), 1 moderate every :60 for 8 sets or 8:00 to build to a challenging set if the movement is smooth
B. Pull-up variations (whichever you’ve been working on), 1 x max reps
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For time w/8:00 cap:
30 toes-to-bar
400m run
30 thrusters, 75/45 (sub light DBs if front rack limits movement/intensity
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3 rounds not for time:
:30/side plank
10 supermans w/pause @ top
A. Strict muscle-up, front lever, or dead hang to inverted, 10:00 practice/progressions
B. Front squat, build quickly to a tough (not max) single
+
20 rounds for time w/8:00 cap:
5 unbroken CTB pull-ups
+
rest as needed
+
For time:
45 glute-ham sit-ups
400m run
35 thrusters, 95/65
+
3 rounds not for time:
7-10 moderate reverse hypers
15m/side 1-arm Farmer’s walk, up to 100/70
