HEY MAN IS THIS THE ARCVHICE
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets of (10 band dislocates + 10 band pull-aparts + 10 band behind-the-neck presses)
2 sets of (10 alternating side lunges + 5 scap pull-ups + 5 scap push-ups)
A. Hang squat clean, 10 x 1 moderate across or building to a heavy single; begin a rep every :60
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Every :60 for 18:00 (6 sets of each):
1st: :30 row @ high effort
2nd: 10 alternating goblet reverse lunges OR 10 alternating pistols if you’re proficient
3rd: 6 alternating DB rows from plank, tough but maintain a solid plank position throughout
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5:00-10:00 coach-led mobility work
Post results to comments.
3 rounds not for time, all light loads/resistance:
12 incline DB scap retractions
12 Trap 3
12/side band internal rotations
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A. Squat clean, 15 x 1 moderate; begin a rep every :30
B. Front squat, 5-5-4-4, 40X1; 2:00-3:00 rest
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3 rounds for time:
60 double-unders
20 alternating reverse goblet lunges, 70/53
10 burpees
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3 rounds not for time:
15 light reverse hypers
10 abwheel roll-outs or body saws w/feet in rings
Post results to comments.
Run, row, Assault Bike, and/or ski erg @ easy pace
3 sets easy of (10 bird dogs + 10 dead bugs + :10 2-arm passive hang from bar)
Every 3:00 for 5 sets:
5/4/3/2/1 back squats (1st set 5, 2nd 4… 5th is a single) – all sets moderate/tough w/no danger of missing
3-5/side 1-arm unsupported DB row
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AMRAP in 7:00:
10 pull-ups
10 goblet squats
10 Russian kettlebell swings
10 alternating reverse goblet lunges
40 double-unders
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5:00-10:00 coach-led mobility
Post results to comments.
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of (5-10 strict pull-ups or ring rows + 10 KB goblet squats + 10 Russian kettlebell swings)
Every 3:00 for 15:00 (5 sets):
3-5 front squats, 40X1 – get in a little bit of easy double-under practice during the rest
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For time w/10:00 cap:
700m row
50 alternating reverse goblet lunges, moderate up to 53/35
30 toes-to-bar or sit-ups
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5:00-10:00 mobility work – coach-led
Post results to comments.
