For completion as warm-up:
15m unweighted walking lunges
:05-:10/side 1-arm hang from ring or bar (sub :20 2-arm hang)
200m jog or :60 row or bike or ski erg
10 scap push-ups, 1011
15 Russian kettlebell swings
Every :90 for 12:00 (4 sets of each):
1st: 4-3-2-1 clean-grip deadlift, 31X1
2nd: :30 jump rope work – singles/doubles/triples/forward/backward/1-leg, mix it up…
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3 sets:
2:30 of [300/250m row + max in remaining time of 5/side 1-arm DB push press + 10 Russian kettlebell swings]
2:30 rest
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5:00-10:00 mobility work – coach-led
For completion as warm-up:
300m row
8 light alternating Turkish get-ups
:30 hanging bent-knee tuck
Every :90 for 12:00 (4 sets of each):
1st: 15m offset walking lunge (1-arm DB Farmer’s and 1-arm KB front rack) – switch arms set-to-set so that each side does 2 sets
2nd: :45 front leaning rest on ground – if these are easy, use a band to increase resistance, demo here: https://www.youtube.com/watch?v=KlXwek-fSRA
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3 rounds for time(s):
15 pull-ups or 15 Australian pull-ups or 5 muscle-ups (toughest variations you know is achievable in no more than :60 for at least the first round)
20 sit-ups
25 air squats
:60 rest
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5:00-10:00 coach-led mobility work
Run, row, Assault Bike, and/or ski erg @ easy pace
Dynamic mobility work – coach-led
For time w/a partner (same idea as last week, runs are split in half relay-style, snatches & burpees can be split in any fashion with only 1 partner working at a time):
1200m run
80 alternating DB snatches, moderate loads that’s doable in sets of 8-10
80 burpees
800m run
40 alternating DB snatches
40 burpees
400m run
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5:00-10:00 coach-led mobility
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of (10 bird dogs + 10 dead bugs + :10 2-arm passive hang from bar + 10 wall balls w/:01 hold @ bottom)
A. Front squat, build to a heavy single @ 22X1 in 10:00 (includes warm-up)
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Every :60 for 10:00 (5 sets of each):
1st: 10 DB walking lunges
2nd: 6-10 bent-over DB rows – same DBs used for lunges
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For time:
50/35 row calories
35 wall balls
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5:00-10:00 coach-led mobility
2 sets easy of (5 DB Cuban presses + 10m crab walk + 10m inch worm + 10m duck walk)
10:00 gymnastics & double-under skill work of choice (any variation of kipping, handstand walk/hold, pistol progressions, etc. alternated w/short DU practice sets) – coach-led, all non-fatigue
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10:00 @ easy pace of [50 single-unders + 30m Farmer’s walk + 30m sandbag bear hug or front rack carry]
5:00 rest
10:00 @ easy pace of [3 wall walks + 400m row (or 300m run or .4 mile Assault Bike) + 5 DB power cleans w/both DB heads touching the ground outside the feet every rep]
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5:00-10:00 mobility work – coach-led
