3 rounds as warm-up:
5 light kang squats, 4011
10 unweighted hip extensions, 10X1
200m run – increase pace round-to-round
A. Overhead squat, 5-5-5, 20X1 – solid position over load, these are not maximal effort, make it comfortable; rest as needed
B. Back squat, 3-3-3 building so last triple is heavy, 20X2; 2:00-3:00 rest
C1. Strict pull-ups, 2-1-1 weighted and/or CTB if possible, 31X0; :60 rest
C2. Strict ring dips, 2-1-1 weighted if possible, 20X1; :60 rest
+
10:00 w/emphasis on unbroken movement & quality/position/tempo over absolute speed:
3 strict pull-ups + 3 CTB pull-ups + 3 toes-to-bar (goal is unbroken sets)
9 push-ups, 10X1
15m DB walking lunges, 50/35/hand @ shoulders
45 double-unders
2 rounds of(2/side Turkish get-up + 10/side side plank rotations + :60 row/bike/ski easy or 200m run)
A. Back squat, 2-2-2, 20X1; begin a set every 3:00
B. Australian CTB pull-ups, 8-8-8, 20X1 – fewer reps, select a more challenging set-up; begin a set every 2:00
+
For time w/10:00 cap:
20 toes-to-bar or anchored sit-ups
30m DB walking lunges (DBs on shoulders) – select a challenging weight that is do-able unbroken for at least the first 30m
400m run
30m DB walking lunges
20 toes-to-bar or anchored sit-ups
+
5:00-10:00 coach-led mobility work
3 rounds as warm-up:
6 kang squats, start w/empty bar and add a bit set-to-set
6 hip extensions, 2020
200m run – increase pace round-to-round
A. Overhead squat, 3-3-3, 33X1 – solid position over load; rest as needed
B. Back squat, 2-2-1-1 building so last single is only 90% effort (not a max) – but ideally heavier than last week’s 90% double, 30X1; 2:00-3:00 rest
C1. Strict pull-ups, 3 x 3-4 (CTB and/or weighted if you can hit 4 @ perfect tempo), 31X0; :60 rest
C2. Strict ring dips, 3 x 3-4 (same deal, add load if 4 @ tempo is there), 20X1; :60 rest
+
AMRAP in 10:00 w/quality movement/position/tempo over absolute speed:
4 strict toes-to-bar, 2110
6 med ball or sand bag bear hug alternating reverse lunges
8 push-ups, 20X1
150m ski erg or 200m row or 200m run
A. Back squat, 3-3-3, 20X1; begin a set every 3:00
B. Australian CTB pull-ups, 10-10-10, 20X1 – more reps & different tempo this week…; begin a set every 2:00
+
2 rounds for time w/10:00 cap:
400m run
40 air squats
20 toes-to-bar or 20 anchored sit-ups w/fingers touching temples throughout
+
5:00-10:00 coach-led mobility work
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
+
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
+
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
3 rounds as warm-up:
1/side Turkish get-up
:30 plank on forearms
:60 row/bike/ski easy or 200m run
+
A. Back squat, 3 x 3-5, 20X1; begin a set every 3:00
B. Australian CTB pull-ups, 5-5-5, 20X2 – set up bar at a height that makes 5 perfect-tempo reps challenging (lower = tougher), ensure that chest is held tightly to the bar @ the top; begin a set every 2:00
+
3 rounds for time:
300m run
21 wall balls
12 toes-to-bar
+
5:00-10:00 coach-led mobility work
