HEY MAN IS THIS THE ARCVHICE
3 rounds not for time:
12 plate halos
12 prone T rows
:30 bottom of push-up hold, 1-2” off ground
3 dead hang to inverted w/controlled descent
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A. Power clean, 4-3-2-4-3-2 touch-and-go light/moderate; begin a set every 2:00
B. Clean-grip Romanian deadlift, 2-2-2-2, 31X1; begin a set every 2:00
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3 rounds for even times:
12 Assault Bike calories
12 burpees w/lateral hop over bar
12 deadlifts, 225/155
12 wall balls, 20/14 to 10/9
1:2 work:rest OR get in teams of 3 and rest while your teammates go at it…
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gun show
Post results to comments.
3 rounds not for time:
12 plate halos
12 prone T rows
:30 bottom of push-up hold, 1-2” off ground
3 dead hang to inverted w/controlled descent
+
A. Power clean, 5-4-3-2 touch-and-go moderate/tough; begin a set every 2:00
B. Clean-grip Romanian deadlift, 3-3-3-3, 31X1; 3:00 rest
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AMRAP in 18:00 w/a partner, partners trade of each completed movement (not completed rounds):
6 CTB pull-ups or 3 muscle-ups (bar or ring)
9 toes-to-bar
15 air squats
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bis, tris, abs work of choice
Post results to comments.
3 rounds not for time:
12 DB Cuban presses
12 band pull-aparts
12 band passthroughs
12 behind-the-neck band presses
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A. Clean-grip Romanian deadlift, 5-5-5, 3111; 2:00 rest
B. Shoulder press, build to a max for the day – compare to weighted strict pull-up, generally want to see 2:3 press:wpu
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21-15-9 for time:
Alternating DB snatches, up to 80/55
Ring dips or perfect push-ups
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3 sets not for time:
5/side Pallof presses, standing
5/side single-leg unweighted reverse hypers, 21X1
:30 med ball bear hug hold (no carry, just hold)
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10:00 mobility work of choice
Post results to comments.
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: 2-3 clean-grip Romanian deadlifts, 31X1
2nd: 3-5/side 1-arm DB shoulder press, 21X1
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21-15-9 for time w/8:00 cap:
Burpees
Toes-to-bar
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5:00-10:00 coach-led mobility work – 1-2 upper & 1-2 lower pieces
Post results to comments.
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: 3-4 clean-grip Romanian deadlifts, 31X1
2nd: 4-6/side 1-arm DB shoulder press, 21X1
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Every 5:00 for 3 sets:
500m row
15 burpees
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5:00-10:00 coach-led mobility work – 1-2 upper & 1-2 lower pieces
Post results to comments.
Run, row, Assault Bike, and/or ski erg @ easy pace
10 alternating Turkish get-up + windmill
Every 2:00 for 12:00 (3 sets of each):
1st: 4-6 clean-grip Romanian deadlifts, 31X1
2nd: 6-8/side 1-arm DB shoulder press, 21X1
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Every 5:00 for 3 sets:
300m run
20 kettlebell swings, light & unbroken
10 burpees w/2-hand touch to target 6” above standing reach
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5:00-10:00 coach-led mobility work – 1-2 upper & 1-2 lower pieces
Post results to comments.
