HEY MAN IS THIS THE ARCVHICE
Big WGM intervals + accessory
3 rounds as warm-up:
:30 supine plank or table hold
10 pvc passthroughs
3/side single-leg pvc good mornings
+
Every 6:00 for 30:00 (5 sets):
:60 tough power cleans or power snatches
:60 push-ups or strict handstand push-ups
500/400m row/ski (or 400m run or 1000m bike erg or .65 mile Echo Bike)
*tough barbell load that will require all singles
*emphasis on full ROM on all push-ups from lockout to chest on ground back to lockout
*should leave roughly 2:00 rest each round
+
3-5 sets:
10 tricep extensions – any variation
20 curls – any variation
OR
mobility work
Partner chipper
10:00 dynamic mobility work – coach-led
+
For time w/partner w/30:00 cap:
40/36/32 calories
80 deadlifts
40/36/32 calories
60 bar-facing burpees
40/36/32 calories
40 power cleans
40/36/32 calories
20 shoulder-to-overhead
40/36/32 calories
*same barbell load for all 3 movements up to 155/105
*split all work as desired w/only 1 partner working at a time
+
bis/tris/abs of choice or easy walk cool-down
Squat & upper pull strength + triplet + accessory
3 rounds as warm-up:
:30 hang from bar
10 pvc overhead or back squats
+
Every 3:00 for 15:00 (5 sets):
3 back squats, 20X1
2 strict pronated pull-ups, 11X0 – add weight/assistance as needed to make these tough but unbroken
+
5 rounds for time w/10:00 cap:
40′ dual DB walking lunges (20′ out & back)
10 toes-to-bar
10-20-30-40-50 double-unders
*so 40’/10/10, 40’/10/20, and so on up to 40’/10/50
+
3 sets:
9-12 dual DB delt raises
9-12 band face pulls
OR
5:00-10:00 coach-led mobility
