HEY MAN IS THIS THE ARCVHICE
10:00 jump rope (doubles and triples) and freestanding handstand hold practice – keep hands within a 4′ x 6’ mat
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For 10:00 – set up 2 bars here or select weights within the range than can adjust easily/quickly minute-to-minute:
Evens: 2-3 power snatches, 70-80% 1RM
Odds: 2-3 power cleans, 70-80%
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AMRAP in 15:00 w/a partner, partners alternate completed rounds throughout:
15 row or Assault Bike calories
12 alternating DB snatches or med ball to shoulder
9 burpees
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optional:
bis,tris, & abs
sandbag carry
400m sled drag, moderate
Post results to comments.
10:00 as warm-up:
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of [5-10 strict toes-to-bar + 15 air squats]
5:00-10:00 muscle-up and/or handstand walk practice – coach led
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AMRAP in 20:00 w/a partner – partners trade off each movement:
20 row calories
15 hand-release push-ups
10 alternating DB snatches, tough
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Optional:
Abs, bis, & tris of choice
Post result to comments.
10:00 as warm-up:
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of [5-10 ring rows + :10 dip support (rings or bar) + 10 air squats]
A. Hang power clean, build to a moderate/tough double for the day in 10:00 (or EMOM10 light/moderate drilling tech)
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Every :60 for 24:00:
1st: max unbroken double-unders up to 50 or :30 double-under practice (not :30 of singles)
2nd: 10 kettlebell swings, tough unbroken
3rd: :30 hand-release push-ups – goal is even numbers across all sets, pace it out
4th: 12/9 row calories – all-out sprint the final round
Post results to comments.
10:00 as warm-up:
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of [5-10 strict toes-to-bar + 5-10 hand-release push-ups + 10 air squats]
5:00-10:00 muscle-up and/or handstand walk practice – coach led
+
AMRAP in 20:00 w/a partner – partners trade off each movement:
20/15 row calories
20 wall balls
40 double-unders or 80 single-unders
+
Optional:
Abs, bis, & tris of choice
Post result to comments.
