WGM AMRAPs

3 rounds as warm-up:
10 alternating toe touches from plank
10 hollow-arch swings (baby kips)
10 air squats
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10:00 to build to slightly above working weight for the cleans/snatches
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5 sets for total reps:
3:00 of [3 power cleans (or power snatches) + 6 T hand release push-ups (or strict handstand push-ups + 12 calories]
:60 rest
*pick up where you left off each round
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5:00-10:00 coach-led mobility

Squat & pull strength + ascending triplet

3 rounds as warm-up:
10 prisoner walking lunges
5 scap pull-ups
2 wall walks
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Every :90 for 15:00 (5 sets):
1st: 1 1 & 1/4 front squat
2nd: 2-3 strict supinated CTB pull-ups – weight or band-assist as needed to ensure unbroken & challenging within the rep range
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AMRAP in 10:00:
5 toes-to-bar or bar muscle-ups
10 wall balls
20 double-unders
10/20/40
15/30/60
and so on, adding 5/10/20 to the TTB(BMU)/WB/DU, respectively
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5:00-10:00 coach-led mobility

Weightlifting tech + aerobic recovery

10:00 @ very easy effort:
:30 wall sit
:30 hollow hold
30 single-unders
:30 Sorensen hold or superman hold
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Every :90 for 12:00 (8 sets):
1 tall clean or tall snatch
1 hang clean or hang snatch from mid-thigh
1 hang clean or hang snatch from just above the knees
*light & snappy today!
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12:00 @ high effort:
1 x down & back length of gym Farmer’s walk
200m run or 250m row or 200m ski erg or 500m bike erg
2/200m
3/200m
and so on, adding 1 Farmer’s walk each round but keeping the run/row/ski/bike
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bis/tris!

Partner AMRAP

10:00 dynamic mobility work – coach-led
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AMRAP in 24:00 w/a partner:
400m run
40 alternating DB snatches
40 burpees
*partners trade off all work as desired
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bis/tris/abs of choice or easy walk cool-down

Squat & pull strength + couplet

3 rounds as warm-up:
:10-:20 hollow hold
10 push-ups
5 goblet squat curl to halo
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Every 3:00 for 15:00 (5 sets):
5-4-3-2-1 back squats, 22X1
2 unbroken strict pull-ups – weighted or assisted to make each set as challenging as possible
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AMRAP in 6:00:
3 front squats (from the ground, full squat counts as 1), tough but solid
6 toes-to-bar
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5:00-10:00 coach-led mobility

Gymnastics skill + aerobic recovery

For completion as warm-up:
15m toe walk
15m heel walk
15m walking lunges
15m bear crawl
:15-:30/side single-arm hang from bar
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Every :60 for 15:00 (5 sets of each):
1st: upper gymnastics press tech
2nd: upper gymnastics pull tech
3rd: jump rope tech
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3 rounds @ moderate effort w/15:00 cap:
2 big laps around the gym bear crawl or 5-15 mat lengths handstand walk (something that will take you roughly :60)
1000/800m row
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5:00-10:00 coach-led mobility