Run, row, Assault Bike, and/or ski erg @ easy pace
10 alternating Turkish get-up + windmill
Every :90 for 12:00 (4 sets of each):
1st: 1 halting clean-grip deadlift – :01 pause 1” off the ground, complete lift, :04 descent
2nd: 3-5/side 1-arm DB push press, 21X1
+
Every 7:00 for 2 sets (or grab a partner and trade off completed rounds until both have done 2):
400m run or 500m row or .5 mile Assault Bike
15 kettlebell swings, tough but unbroken
15 burpees
+
5:00-10:00 coach-led mobility work – 1-2 upper & 1-2 lower pieces
Run, row, Assault Bike, and/or ski erg @ easy pace
3 sets easy of (10 bird dogs + 10 dead bugs)
Every 3:00 for 3 sets:
5 moderate/tough front squats, from the ground if clean is proficient, otherwise from the rack
10 hard pulls on the rower
+
Every 3:00 for 3 sets:
15 moderate/tough Russian kettlebell swings
10 burpees as fast as possible
+
3 rounds for reps:
:30 push-ups
:30 rest
:30 sit-ups
:30 rest
3 sets not for time:
5-10m handstand walk or :30 tripod headstand hold
5 dragon flags
+
For 12:00, use 1 bar and select weights within the range that you can adjust easily/quickly minute-to-minute:
Evens: 1 power snatch, 80-90% 1RM
Odds: 1 power clean, 80-90% 1RM
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AMRAP in 18:00 w/a partner, trade off as desired by only 1 partner works at a time:
20 kettlebell swings
20 burpees
20 row calories
200m run
30 kettlebell swings
30 burpees
30 row calories
300m run
40 kettlebell swings
40 burpees
40 row calories
400m run
and so on…
+
optional:
bis,tris, & abs
sandbag carry
400m sled drag, moderate
5:00-10:00 1-arm KB overhead squat & bar muscle-up practice – nothing under fatigue
+
A. Squat clean clusters, 5 x 1.1.1 starting light & building so last set is moderate; :10 between singles, 3:00 rest
B. 1-arm DB rows, 3 x 7-10/side, no tempo as heavy as possible; :45 between sides
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10:00 starting @ warm-up pace and building so that only last couple minutes are @ moderate effort:
10 toes-to-bar
10 alternating KB goblet reverse lunges
10 kettlebell swings, same KB you use for lunges
10 burpees
+
2 sets:
:35 prowler sprint outside
4:55 walk rest
5:00-10:00 strongman sandbag play time – ground-to-lap, ground-to-shoulder, bear hug carry, etc….
+
A. Snatch-grip Romanian deadlift to mid-shin (use straps if thumbs are the limiter here), 3-3-3, 31X1; 2:30 rest
B. Shoulder-to-overhead, 4 x 5-8 touch-and-go @ shoulders if possible; 2:00 rest
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For time(s) @ steady effort – burpee pace should not slow down set-to-set:
.6 mile Assault Bike
30 burpees
3:00 rest
500m row
25 burpees
3:00 rest
400m run
20 burpees
+
3 sets not for time:
10-15 moderate reverse hypers
:30 L-sit accumulation
