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 (:05-:10/side bottom of pistol hold + 5 scap pull-ups + :30 plank on ground)
A. Front squats, 5-5-5 all moderate/tough; begin a set every 3:00
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15:00 @ 70-80% effort – nice and steady:
5 strict pull-ups
10 wall balls @ 20/14 to 10/9 or 10 KB goblet squats
15 hard pulls on the rower – don’t worry about spm/calories/meters, just generating power
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5:00 coach-led mobility work
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets of (10 band dislocates + 10 band pull-aparts + 10 jumping squats)
Every :60 for 9:00 (3 sets of each):
1st: :05-:10/side bottom of pistol hold – flat foot, use support on upright if needed
2nd: 5-10 2-arm passive-to-active hangs
3rd: :15-:30 nose-to-wall hold or front leaning rest on ground
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AMRAP in 9:00:
21 wall balls
15 toes-to-bar
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5:00-10:00 coach-led mobility work
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets of (10 band dislocates + 10 band pull-aparts + 10 jumping squats)
10:00 coach-led gymnastics practice – kipping for TTB/pull-up/handstand push-up and/or pistol practice
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3 rounds for reps – same moderate loading up to 135/85 for both barbell movements, can use a KB up to 70/53 if front rack is the limiter, bar starts from the ground:
3:00 of (10 alternating front rack reverse lunges + 10 front squats + max strictpull-ups, CTB pull-ups, pull-ups, very tough ring rows, or muscle-ups in remaining time)
:60 rest
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5:00-10:00 coach-led mobility work
2 sets of (10 band dislocates + 10 band pull-aparts + 10 jumping squats)
Every :60 for 5 sets:
7 unbroken moderate thrusters, each set starts from the ground – efficiency over load
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Every :60 for 15:00 (5 sets of each):
1st: 10 unbroken wall balls, select load/height that is achievable across all sets
2nd: 5-10 unbroken toes-to-bar or 10 anchored sit-ups or 10 GHD sit-ups
3rd*: 30-60 unbroken double-unders or :30 double-unders
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*optional Brandon v Lee tiebreak is number of unbroken double-unders completed in the final set – 1 attempt, no time cap on that, keep going until you miss
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5:00-10:00 coach-led mobility work
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets of (10 band dislocates + 10 band pull-aparts + 10 jumping squats)
10:00 coach-led gymnastics practice – handstands, kipping, pistols, rope climb, etc.
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Every :60 for 6 sets:
5 moderate/tough thrusters, each set starts from the ground – efficiency over load
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12:00 @ 80% effort – smooth & sustainable, practice efficient movement!
60 double-unders or 90 single-unders
30m unweighted walking lunges
30m Farmers’ walk, tough
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optional Brandon v Lee tiebreak, AMRAP in :90:
med ball over shoulder, score as total reps x med ball weight (your choice weight)
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5:00-10:00 coach-led mobility work
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets of (10 band dislocates + 10 band pull-aparts + 10 jumping squats)
10:00 coach-led gymnastics practice – handstands, kipping, pistols, etc.
+
Every :60 for 5:00:
6 unbroken moderate thrusters, each set starts from the ground – efficiency over load
+
For time w/10:00 cap:
500m row
30-20-10 of [toes-to-bar or sit-ups + wall balls]
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5:00-10:00 coach-led mobility work
