For completion as warm-up:
15m toe walk
15m heel walk
15m bear crawl
30m walking lunges
15 hollow-arch swings
+
Every :60 for 15:00 (5 sets of each):
min 1: upper gymnastics press tech
min 2: upper gymnastics pull tech
min 3: jump rope tech
*can sub in any GHD or lunge/pistol/wall sit movement/progression for any of these 3, as well
+
20:00 @ easily sustainable effort:
5 wall walks
200m light Farmer’s walk – goal is unbroken again like last week
400m run or equivalent bike/ski/row
+
5:00-10:00 coach-led mobility
3 rounds as warm-up:
:30 supine plank or table hold
10 pvc passthroughs
5 pvc Kang squats
+
Every 6:00 for 30:00 (5 sets):
400m run or equivalent bike/row/ski erg
8-12 pull-ups or 4-6 muscle-ups (ring/bar)
6 front or overhead squats – can be from the ground or rack
*load should be tough enough to make singles the way to go throughout
+
3-5 sets:
12 band bicep curls
12 band tricep pressdowns
OR
mobility work
3 rounds as warm-up:
10 alternating bird dogs
5 YTW
+
Every 3:00 for 15:00 (5 sets):
2 touch-and-go clean-grip deadlifts
6-8 standing dual DB shoulder press
+
For time w/10:00 cap:
1000m row
50 single-arm DB hang clean & jerk
30 burpees w/lateral hop over the DB
+
3 sets optional:
15 calf raises
15 tibialis raises
OR
5:00-10:00 coach-led mobility work
3 rounds as warm-up:
5 air squats w/alternating single-arm reach overhead
:30 hang from bar or 5-10 scap pull-u-s or 5-10 strict pull-ups
+
Every 3:00 for 15:00 (5 sets):
3 front squats, 30X1
3 strict supinated pull-ups – add load or band-assistance as needed to make the reps tough but unbroken
+
AMRAP in 8:00:
60 wall balls
400m run
max in remaining time toes-to-bar or bar muscle-ups
+
5:00-10:00 coach-led mobility work
10:00 dynamic mobility work – coach-led
+
For time w/partner:
800m run
90 row or ski erg calories
100 deadlifts, up to 185/125
800m run
90 row or ski erg calories
100 lateral burpees over the barbell
*partners run together but trade off all in-gym work as desired w/only 1 working at a time
+
bis/tris/abs of choice or easy walk cool-down
3 rounds as warm-up:
:30 relaxed hang from bar or 5 strict pull-ups or 5 scap pull-ups
10 wall balls
+
Every 3:00 for 15:00 (5 sets):
5-4-3-2-1 back squats, 22X1
5-10/side 3-point DB rows
+
4 rounds for total reps:
2:00 of [9 pull-ups or 3-6 muscle-ups (ring or bar) + 12 dual DB walking lunges or alternating pistols + max calories in remaining time]
:60 rest
+
3 sets:
10 plate/KB halos
10 dual DB/KB or barbell shrugs
OR
5:00-10:00 coach-led mobility
