Squat & upper pull strength + out & back chipper + lower leg accessories
3 rounds as warm-up:
5 scap pull-ups
5 air squats w/alternating single-arm reach overhead at the bottom of each rep
10 pogo jumps
+
Every 3:00 for 15:00 (5 sets):
2 1 & 1/4 front squats
4-8 strict(-ish) toes-to-bar or hanging knee raises
+
For time w/10:00 cap:
100′ walking lunges, unweighted (unless you’re feeling frisky)
300′ heavy Farmer’s walk
600m row or equivalent bike/ski/run
300′ heavy Farmer’s walk
100′ walking lunges
+
3 sets:
10 calf raises w/toes elevated and a :10 hold @ the top of the final rep each set
15 tibialis raises
OR
5:00-10:00 coach-led mobility work
10:00 dynamic mobility work – coach-led
+
AMRAP in 25:00 w/partner:
run to 4th pole & back
30/27/24 (MM/MF/FF) calories – your choice
20 alternating single-arm DB Devil’s press
*partners run together but trade off all in-gym work as desired with only 1 working at a time
+
bis/tris/abs of choice or easy walk cool-down
3 rounds as warm-up:
:30 hang from bar
10 pvc Kang squats
+
Every 3:00 for 15:00 (5 sets):
5-3-1-1-1 back squats, 40X1
max (-2) unbroken strict pronated pull-ups – band assist as needed to get at least 5 unbroken reps each set
+
AMRAP in 6:00:
40 toes-to-bar
max in remaining time wall balls
OR
AMRAP in 6:00:
18 bar muscle-ups
max in remaining time dual DB hang squat cleans, 50/35/hand
+
3-5 sets:
6-8 dual DB delt raises
6-8 band face pulls
OR
5:00-10:00 coach-led mobility
For completion as warm-up:
20 alternating 90/90 sit
20 alternating 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: pull-up/toes-to-bar/bar muscle-up tech work – scap pull-ups, hollow-arch swings, full kip, butterfly, etc.
min 3: jump rope tech work
+
20:00 @ sustainable effort:
500m row
50′ dual DB overhead carry
100′ bear hug carry – sandbag or med ball
+
5:00-10:00 coach-led mobility
3 rounds as warm-up:
:30 supine plank or table hold
9 pvc good mornings
6 pvc muscle cleans or muscle snatches
+
Every 3:00 for 15:00 (5 sets):
2 hang power cleans or hang power snatches
4-6 dual DB Z press
+
5 rounds for reps:
2:00 of [400′ shuttle run + 12 Russian kettlebell swings + max in remaining time push-ups or handstand push-ups]
:60 rest
*400′ = 8 x 25′ over & back
*moderate/tough KB that you can still do 12 unbroken
+
3-5 sets:
:30/side plank
OR
mobility work
3 rounds as warm-up:
5 scap pull-ups
5 air squats w/alternating single-arm reach overhead at the bottom of each rep
10 pogo jumps
+
Every 3:00 for 15:00 (5 sets):
3 1 & 1/4 front squats
6-9/side 3-point DB row
+
For time w/11:00 cap:
22/18 calories
20 pull-ups or 9 bar muscle-ups
18 alternating goblet reverse lunges
:60 rest
18 alternating goblet reverse lunges
20 pull-ups or 9 bar muscle-ups
22/18 calories
+
3 sets:
10 calf raises w/toes elevated and a :10 hold @ the top of the final rep each set
15 tibialis raises
OR
5:00-10:00 coach-led mobility work
