3 rounds as warm-up:
:60 Assault Bike @ moderate effort
6 Kang squats, empty bar
6 GHD hip extensions, 2020
A. Overhead squat, 5-5-5, 33X1 – solid position; rest as needed
B. Back squat, 2-2-2-2-2 building so last double is only 90% effort (not a max) – but ideally heavier than last week’s 90% triple, 30X1; 2:00-3:00 rest
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Every :60 for 12:00 (6 sets of each) – note the tempo changes from last week, if the reps are easy add a light DB between the feet:
1st: 3-6 strict pull-ups, 21X1 – CTB if possible
2nd: 3-6 strict ring dips, 20X1
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9:00 @ grind effort – quality movement/position/tempo over absolute speed:
3 strict toes-to-rings or toes-to-bar, 3110
6 kipping toes-to-rings or toes-to-bar
3 med ball or sandbag to shoulder
6 med ball or sandbag bear hug squats, 21X1
36 double-unders
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
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of (10 bird dogs + 10 dead bugs + :10 2-arm passive hang from bar + 10 wall balls w/:01 hold @ bottom)
A. Front squats, 10 x 2 moderate (55-65% of max), 10X1 – emphasis on speed coming out of the hole; begin a set every :60
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4 rounds for reps:
:60 strict pull-ups
:60 wall balls
:60 row, bike, or ski calories
:60 rest
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5:00-10:00 coach-led mobility
A. Back squat, 3 x 5-6, 20X1; begin a set every 3:00
B. Australian CTB pull-ups, 3 x 6-8, 20X2 – set up bar at a height that makes 6-8 perfect-tempo reps challenging (lower = tougher), ensure that chest is held tightly to the bar @ the top; begin a set every 2:00
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AMRAP in 7:00:
2 alternating DB forward lunges
2 alternating DB reverse lunges
2 DB front squats
10 toes-to-bar
4 alternating DB forward lunges
4 alternating DB reverse lunges
4 DB front squats
10 toes-to-bar
6 alternating DB forward lunges
6 alternating DB reverse lunges
6 DB front squats
10 toes-to-bar
and so on…
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5:00-10:00 coach-led mobility work
3 rounds not for time:
12 bent-over DB fly, 1011
6 push-ups, 2020
:10/side 1-arm hang from ring
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A. Hang power snatch, build quickly to a moderate/crisp triple
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For time in teams of 2:
1000m run (split as desired)
42-30-18 (mandatory 21/21, 15/15, 9/9):
Thrusters, 115/75
CTB pull-ups
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10 sets:
:30 Assault Bike @ 90% aerobic – this is just a flush, nothing hard
:30 rest
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Bis & tris of choice
