3 rounds as warm-up:
10 pvc hang muscle cleans
5 pvc push jerks
:15-:30 hollow hold
+
Every :60 for 16:00 (16 sets, 8 sets of each):
min 1-8: 1 power clean & jerk
min 9-16: 1 power clean
+
For time w/10:00 cap:
21 burpees over the bar
9 hang power cleans, light/moderate up to 115/75
15 burpees over the bar
15 hang power cleans
9 burpees over the bar
21 hang power cleans
*1st rep off the floor can be a power clean, subsequent reps should be from hang
+
3 sets:
16 alternating single-leg V ups
:30/side single-leg wall sit
OR
5:00-10:00 coach-led mobility
For completion as warm-up:
20 alternating 90/90 sit
20 alternating toe touches from plank
20 walking lunges
:60 relaxed hang from the bar
+
Every :60 for 15:00 (5 sets of each):
min 1: handstand tech work – holds, strict, kipping, walk, etc.
min 2: kipping pull-up tech work – scap pull-ups, hollow-arch swings, full kip, butterfly, etc.
min 3: jump rope tech work
+
20:00 @ sustainable effort:
2 lap around the gym tough Farmer’s walk
:30 hollow hold
4 alternating Turkish get-up
500m 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 12:00 (4 sets of each):
5-4-3-2 hang squat cleans or snatches
5-10 dual DB bent-over rows or ring rows or Australian CTB pull-ups
+
4 sets for total calories:
3:00 of [400′ shuttle run + 20 wall balls + max calories in remaining time]
:60 rest
*heavy or high wall balls if 20 is do-able unbroken
+
3-5 sets:
10 tricep extensions – any variation
10 curls – any variation
OR
mobility work
Hinge & isometric shoulder strength + triplet + accessory
3 rounds as warm-up:
10 prisoner good mornings
5/side side-lying windmills
10 alternating bird dogs
+
Every 3:00 for 15:00 (5 sets):
4-3-2-2-2 clean-grip deadlifts, 21X1
:15-:30 handstand hold or mat lengths handstand walk
+
AMRAP in 8:00:
2 wall walks or mat lengths handstand walk
8 Russian kettlebell swings
16 double-unders
+
accumulate 2:00 in a relaxed hang from bar
+
coach-led mobility work
3 rounds as warm-up:
5 scap pull-ups or strict pull-ups
10 alternating prisoner tall kneeling to standing
10 pogo jumps
+
Every 3:00 for 15:00 (5 sets):
3-2-1-1-1 front squats, 20X1
3-3-3-3-3 strict pronated pull-ups – weight/assist as needed to make each set tough
+
For time w/12:00 cap:
50 toes-to-bar
750m row or equivalent ski/bike/Runner
100′ dual DB or sandbag or med ball walking lunges, moderate/tough load
+
3-5 sets:
15 calf raises
15 tibialis raises
OR
5:00-10:00 coach-led mobility work
For completion as warm-up:
:60/side 90/90 sit
10 wall balls
400m row/ski erg or 800m bike erg
10 wall balls
jog to 2nd pole & back
10 wall balls
+
Every 8:00 for 32:00 (4 sets):
1st: 1000m run
2nd: 1200/1000m row
3rd: 1000m run
4th: 1200/1000m ski erg
+
Every :60 for 9:00 (3 sets of each):
1st: :30 bike erg hard w/damper @ 10 or :30 Echo Bike hard
2nd: :30 air squats
3rd: :30 dual DB shoulder-to-overhead
notes:
*1000m = 3 x run to 4th pole & back
*intent on run/row/ski is best pace that allows you to still be ready to roll for the next interval
*shoot for max calories/reps every round on the bike/squat/push intervals
