For completion as warm-up:
15m toe walk
15m heel walk
15m inchworm
30m walking lunges
15 hollow-arch swings
+
Every :60 for 15:00 (5 sets of each):
min 1: upper gymnastics press tech
min 2: upper gymnastics pull tech
min 3: jump rope tech
*can sub in any GHD or lunge/pistol/wall sit movement/progression for any of these 3, as well
+
20:00 @ easily sustainable effort:
50′ bear crawl
100′ bear hug carry
200′ Farmer’s walk
400m run or equivalent bike/ski/row
*25′ turnarounds
+
5:00-10:00 coach-led mobility
3 rounds as warm-up:
5 prisoner Kang squats
5-10 scap pull-ups
+
Every 3:00 for 15:00 (5 sets):
5 back squats
3 strict supinated pull-ups – add load or assist as needed to make all sets tough
+
For time w/10:00 cap:
50 wall balls
25 toes-to-bar or 10 muscle-ups (bar/ring)
50 walking lunges w/wall ball held any way or 50 alternating pistols
25 toes-to-bar or 10 muscle-ups (bar-ring)
+
5:00-10:00 coach-led mobility
2 rounds as warm-up:
10 slow alternating bird dogs
10 slow alternating dead bugs
5 air squats w/alternating single-arm reach overhead
+
Every 2:00 for 10:00 (5 sets):
1 squat snatch + 1 overhead squat
OR
1 power snatch + 2 overhead squats
+
4 sets for total reps:
:90 strict pull-ups
:60 DB walking lunges, single DB held any way
:30 double-unders
:60 rest
+
3 sets:
4-6 dual DB curls
12-18 band tricep pressdowns
:30 hollow rock – emphasis on low back pressed into ground
OR
mobility work
*both if time allows
10:00 jump rope (doubles and triples) and freestanding handstand hold practice – keep hands within a 4′ x 6’ mat
+
A. Power clean, build to a moderate/tough touch-and-go triple
B. 1 clean-grip deadlift (no pause this week) + 2 clean high pulls, 3 x 1 starting @ best load in A and adding each set; :05 between each rep, begin a set every 2:30
+
For time w/a partner, split all work as desired w/only 1 working at a time:
400m run
3 rounds of (21 kettlebell swings + 21 burpees)
400m run
3 rounds of (15 kettlebell swings + 15 burpees)
400m run
3 rounds of (9 kettlebell swings + 9 burpees)
400m run
+
Optional:
Abs, bis, & tris of choice
