Hinge & isometric shoulder strength + ascending couplet + accessory
3 rounds as warm-up:
10 prisoner good mornings
10 alternating dead bugs
10 alternating bird dogs
+
Every 3:00 for 15:00 (5 sets):
3-3-3-3-3 clean-grip deadlifts, 21X1
:15-:30 top of ring/bar/bench dip hold or handstand hold/walk
*for dip holds emphasize long/straight arms pushing hands through the bars/rings, neutral/relaxed face & neck
+
AMRAP in 7:00:
2 burpees w/lateral hop/step over the DB
4 single-arm DB hang clean to overhead
4/8
6/12
and so on, adding 2 to the burpees & 4 to the hang clean to overhead each round
*can change arms as desired/needed throughout on the hang clean to overhead
+
accumulate 2:00 in a relaxed hang from bar
+
coach-led mobility work
10:00 dynamic mobility work – coach-led
+
For time w/30:00 cap:
100/90/80 (MM/MF/FF) calories
600′ Farmer’s walk
300′ walking lunges, light/moderate single ball/bag/KB/DB held @ shoulder/back
100/90/80 calories
150 wall balls
75 toes-to-bar
*split all work as desired w/only 1 partner working at a time
+
bis/tris/abs of choice or easy walk cool-down
Weightlifting tech/strength + up & down couplet + accessory
3 rounds as warm-up:
10 pvc hang muscle cleans
5 pvc push jerks
:15-:30 hollow hold
+
Every :60 for 15:00 (15 sets total, 5 sets of each):
min 1-5: 1 clean-grip deadlift + 1 power clean + 1 shoulder-to-overhead
min 6-10: 1 power clean + 1 shoulder-to-overhead
min 11-15: 1 power clean
+
1-2-3-4-5-6-7-6-5-4-3-2-1 for time w/10:00 cap:
Deadlifts, up to 225/145
Strict handstand push-ups or T hand-release push-ups
+
3 sets:
a few alternating single-leg toes-to-bar?
:30/side single-leg wall sit
OR
5:00-10:00 coach-led mobility
For completion as warm-up:
20 walking lunge steps
20 alternating unweighted windmills
:60 relaxed hang from the bar or :10-:20/side single-arm hang from bar
+
Every :60 for 15:00 (5 sets of each):
min 1: handstand or ring dip tech work – holds, strict, kipping, walk, etc.
min 2: kipping pull-up/toes-to-bar/bar muscle-up tech work – scap pull-ups, hollow-arch swings, full kip, butterfly, etc.
min 3: :40 wall sit
+
20:00 @ sustainable effort:
50′ bear crawl
200′ Farmer’s walk or bear hug carry
400m row or equivalent
+
5:00-10:00 coach-led mobility
3 rounds as warm-up:
:30 supine plank or table hold
10 pvc passthroughs
5 pvc thrusters or overhead squats
+
Every 3:00 for 15:00 (5 sets of each):
4-3-2-1-1 squat cleans or squat snatches
4-6 dual DB bent-over rows or ring rows or Australian CTB pull-ups
+
4 rounds for reps:
:40 pull-ups or CTB pull-ups or bar muscle-ups
:20 rest
:40 air squats
:20 rest
:40 calories
:20 rest
+
3-5 sets:
10-15 tricep extensions – any variation
10-15 bicep curls – any variation
OR
mobility work
Hinge & isometric shoulder strength + chipper + accessory
3 rounds as warm-up:
10 prisoner good mornings
10 alternating dead bugs
10 alternating bird dogs
+
Every 3:00 for 15:00 (5 sets):
5-4-3-2-1 snatch-grip deadlifts, 21X1
:15-:30 handstand hold or a little handstand walking
+
For time w/10:00 cap:
800m run
50 alternating DB snatches
20 burpees w/lateral hop over the DB
+
accumulate 2:00 in a relaxed hang from bar
+
coach-led mobility work
