3 rounds as warm-up:
10 prisoner good mornings
5/side side-lying windmills
10 alternating bird dogs
+
Every 2:30 for 15:00 (6 sets):
1 clean-grip deadlift
1 clean pull
1 power clean
1 hang power clean from just below the knees
+
AMRAP in 9:00:
12 calories – your choice
9 dual DB hang power cleans
6 dual DB shoulder-to-overhead
*tough pair of DBs, same for both movements
OR
AMRAP in 9:00:
12 calories
6 ground-to-overhead, 135/95
+
accumulate 20-40 hanging knee raises or 20-40 glute-ham sit-ups
+
coach-led mobility
For completion as warm-up:
:60 alternating 90/90 sit
20 alternating toe touches from plank
10 air squats w/alternating single-arm reach overhead
500m row/ski erg or 1000m bike erg
jog to 2nd pole & back
For time @ moderate effort:
800m run
movement 1
800m run
movement 2
800m run
movement 3
800m run
movement 4
+
bonus 800m to finish out things if you’re in the mood…
notes:
*800m run = 3 x 3rd pole & back
*select any 4 of the following stations, which can be completed in any order:
– 1000m ski erg
– 50m sled pull (3 x 50′)
– 50m sled push (3 x 50′)
– 80m burpee broad jumps (5 x 50′)
– 1000m row
– 200m Farmer’s walk (2nd pole & back)
– 100m walking lunges loaded DB/KB/sandbag (6 x 50′)
– 100 wall balls
*this totals nearly half of the real thing, but pace it as if you’re doing the full… in other words, you should be able to sustain your effort for roughly twice the time/work
10:00 dynamic mobility work – coach-led
+
AMRAP in 28:00 w/partner:
2000m row or ski erg
+
max in remaining time:
5 pull-ups or 2 bar muscle-ups
10 push-ups or 6 handstand push-ups
15 air squats or 10 alternating pistols
*partners split the row/ski as desired
*partners trade off completed movements during the gymnastics triplet
*if you’re running the pig tomorrow & would like to save the legs a bit you can sub in 250m bike erg or .2 mile Echo Bike for the squats/pistols
+
bis/tris/abs of choice or easy walk cool-down
3 rounds as warm-up:
10 pvc passthroughs
10 pvc good mornings
:10-:30 plank or handstand hold
+
Every 3:00 for 15:00 (5 sets):
5-4-3-2-1 bench press
10-15 band face pulls
+
For time w/10:00 cap:
21-15-9 deadlifts, moderate/tough up to 275/175
7-5-3 wall walks
OR
For time w/10:00 cap:
12 mat lengths handstand walk
10 power cleans, 225-145
8 mat lengths handstand walk
6 power cleans
4 mat lengths handstand walk
2 power cleans
+
3-5 sets:
10 alternating DB curl & press
OR
5:00-10:00 coach-led mobility
For completion as warm-up:
15m toe walk
15m heel walk
15m bear crawl
15m walking lunge
20 alternating toe touches from plank
:60 hang from bar
+
Every :60 for 15:00 (5 sets of each):
min 1: 1/side Turkish get-up
min 2: :10-:20/side single-arm hang from bar/ring OR :20-:40 2-arm hang from bar
min 3: :30 steady box jumps w/step-down
+
20:00 @ sustainable effort:
2 laps around the gym single-arm DB/KB/med ball overhead carry
3 laps around the gym single-arm Farmer’s walk
400m row or equivalent ski/bike/run
*tough loading on both carries, switch arms as desired throughout
+
5:00-10:00 coach-led mobility
3 rounds as warm-up:
:30 supine plank or table hold
10 pvc passthroughs
5 pvc overhead squats
+
Every 6:00 for 30:00 (5 sets):
:60 strict pull-ups
:60 wall balls
500/400m row/ski (or 400m run or 1000m bike erg or .65 mile Echo Bike)
*band-assist strict pull-ups only if it’s required to hit 5+ in the minute, otherwise treat this as strength work and accumulate solid singles
*heavy/high on the wall balls if 20+ in a minute is relatively easy
*moderate/tough effort on the row, should have 2:00-ish rest
+
3-5 sets:
12 tricep extensions – any variation
12 curls – any variation
OR
mobility work
