Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of (5-10 strict pull-ups or ring rows + 10 KB goblet squats + 10 Russian kettlebell swings)
A. Front squat, 15:00 to build to a heavy single for the day – tough but nothing ugly
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21-15-9 for time w/a 6:00 cap – select challenging movements/loads that still allow you to finish under the cap:
Thrusters up to 95/65 or wall balls, 20/14 to 10/9
Toes-to-bar or sit-ups
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5:00-10:00 mobility work – coach-led
Run, row, Assault Bike, and/or ski erg @ easy pace
Dynamic mobility work – coach-led
For time, w/a partner, to the tune of “12 Days of Christmas” (so 1 thruster, then 2 front squats + 1 thruster, then 3 push presses + 2 front squats + 1 thruster, and so on…):
1 thruster
2 front squats
3 push presses
4 hang power cleans
5 sumo deadlifts (wide stance, hands inside feet)
6 alternating reverse lunges
7 push-ups
8 alternating 1-arm snatches
9 sit-ups
10 alternating 1-arm rows
11 burpee deadlifts
12 wall walks
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Optional:
Abs, bis, & tris of choice
Sled drag
Sandbag carry
Run, row, Assault Bike, and/or ski erg @ easy pace
5 rounds of(1/side Turkish get-up + 1-5 strict pull-ups or :05 chin-over-bar hold)
Every :90 for 15:00:
Intervals 1-5: 1 snatch-grip deadlift, 31X1 – add weight each set as long as positions are solid
Intervals 6-10: 4-6 DB push presses, 21X1 – add weight each set as long as lockout is strong
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Death by kettlebell swing & burpee, continue to the next minute only if you complete all required reps:
Minute 1: 1 Russian kettlebell swing + 1 burpee
Minute 2: 2 Russian kettlebell swings + 2 burpees
Minute 3: 3 Russian kettlebell swings + 3 burpees
and so on up to
Minute 10: 10 Russian kettlebell swings + 10 burpees
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5:00-10:00 coach-led mobility work
Run, row, Assault Bike, and/or ski erg @ easy pace
Dynamic mobility work – coach-led
AMRAP in 20:00 w/a partner, split all work as desired w/only 1 partner working at a time:
100 row calories
100 double-unders
100 kettlebell swings
100 double-unders
+
Optional:
Abs, bis, & tris of choice
Sled drag
Sandbag carry
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets of (15 band pull-aparts + 10 jumping switch lunges or unweighted walking lunges)
A. Squat clean (or 1 power clean + 1 front squat), 12 x 1 moderate/tough according to your skill/comfort, nothing ugly; begin a rep every :60
+
3 sets for reps:
:90 burpee pull-ups
:30 rest
:90 row calories
:30 rest
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5:00-10:00 coach-led mobility work
