HEY MAN IS THIS THE ARCVHICE
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 :60 for 12:00 (4 sets of each):
1st: 10m KB/DB goblet walking lunges, heavy
2nd: 3 wall walks or :30 handstand against wall or tripod headstand hold
3rd: :30 strict toes-to-bar or anchored abmat sit-ups w/hands touching temples throughout or glute-ham sit-ups
+
AMRAP in 10:00:
2000m row
max double-unders in remaining time
+
5:00-10:00 coach-led mobility work – 2-4 movements/positions
Post results to comments.
10:00 as warm-up:
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of [15′ forward bear crawl + 15′ reverse bear crawl + 10 deadbugs]
A. Snatch (any variation), 10:00 to build to a tough single
B. Muscle-up or dead hang to inverted or chin-over-bar hold, 5:00 EMOM – still repeatable reps/time, but add a rep or a few seconds this week
+
For time w/10:00 cap:
20 toes-to-bar, knees-to-elbows, glute-ham sit-ups*, or anchored abmat sit-ups
30 wall balls
400m run
30 wall balls
20 toes-to-bar
+
3 rounds optional:
:15-:30/side plank – star if these are easy
*only perform these if you’ve totaled 45 reps each of the last couple Fridays…
Post results to comments.
10:00-15:00 as warm-up:
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of [6/side moderate DB external rotations + 6 alternating pistols or pistol progressions]
A1. Alternating barbell overhead reverse lunge, 3 x 8-10 total; :60 rest
A2. 1-arm DB Farmer’s walk, 3 x 25/side heavy!; :60 rest
+
For reps:
5:00 toes-to-bar or anchored ambit sit-ups
:60 rest
4:00 wall balls, 20/14 to 10/9
:60 rest
3:00 burpees w/jump to 45 plate
+
3 sets:
:30 Sorensen hold – weight if this is easy
rest as needed
Post results to comments.
