3 rounds as warm-up:
:30 supine plank or table hold
10 pvc passthroughs
5 pvc clean pulls
+
Every 6:00 for 30:00 (5 sets):
:90 of [3 moderate/tough power cleans + 9-12 push-ups (or handstand push-ups)]
500/400m row/ski (or 1000/800m bike erg or .65/.55 mile Echo Bike or 400m run)
*treat as five :90 high-effort AMRAPs, each followed by a moderate row/ski/bike/run followed by true rest/recovery
*score = total reps of the clean/push-up AMRAPs
*pick up where you left off on the clean/push-up couplet each set (so if you did 3 cleans + 12 push-ups + 2 cleans in the first set, your next set will begin with 1 clean)
+
3-5 sets:
8-10 tricep extensions – any variation
8-10 curls – any variation
OR
mobility work
For completion as warm-up:
:60 alternating 90/90 sit
10 x [1 air squat + 2 walking lunges]
500m row/ski erg or 1000m bike erg
:60 hang from bar
jog to 2nd pole & back
+
Every 6:00 for 36:00 (6 sets):
1st: 800m run
2nd: 1000m row or ski erg
3rd: 800m run
4th: 400′ Farmer’s walk + 100′ burpee broad jumps
5th: 800m run
6th: 150′ walking lunges holding wall ball @ shoulder/back without dropping the ball + 50 wall balls
+
optional bonus 800-1600m run @ easy effort right after your final wall ball
notes:
*push the pace a bit on both the runs & in-gym work and see if you can recovery before the next piece begins
*800m = to the car wash and back
*Farmer’s walk, burpee broad jumps, and walking lunges performed w/50′ turn-arounds
10:00 dynamic mobility work – coach-led
+
AMRAP in 30:00 w/partner:
2000m run
+
max in remaining time:
3 wall walks
12 alternating hang DB snatches
15/12 calories – your choice
*partners split run as desired, then trade off completed movements during the in-gym triplet
+
bis/tris/abs of choice or easy walk cool-down
For completion as warm-up:
:60 alternating 90/90 sit
20 alternating toe touches from plank
10 air squats w/alternating single-arm reach overhead
500m row/ski erg or 1000m bike erg
jog to 2nd pole & back
For time @ moderate effort:
800m run
movement 1
800m run
movement 2
800m run
movement 3
800m run
movement 4
+
bonus 800m to finish out things if you’re in the mood…
notes:
*800m run = 3 x 3rd pole & back
*select any 4 of the following stations, which can be completed in any order:
– 1000m ski erg
– 50m sled pull (3 x 50′)
– 50m sled push (3 x 50′)
– 80m burpee broad jumps (5 x 50′)
– 1000m row
– 200m Farmer’s walk (2nd pole & back)
– 100m walking lunges loaded DB/KB/sandbag (6 x 50′)
– 100 wall balls
*this totals nearly half of the real thing, but pace it as if you’re doing the full… in other words, you should be able to sustain your effort for roughly twice the time/work
10:00 dynamic mobility work – coach-led
+
AMRAP in 28:00 w/partner:
2000m row or ski erg
+
max in remaining time:
5 pull-ups or 2 bar muscle-ups
10 push-ups or 6 handstand push-ups
15 air squats or 10 alternating pistols
*partners split the row/ski as desired
*partners trade off completed movements during the gymnastics triplet
*if you’re running the pig tomorrow & would like to save the legs a bit you can sub in 250m bike erg or .2 mile Echo Bike for the squats/pistols
+
bis/tris/abs of choice or easy walk cool-down
3 rounds as warm-up:
:30 supine plank or table hold
10 pvc passthroughs
5 pvc overhead squats
+
Every 6:00 for 30:00 (5 sets):
:60 strict pull-ups
:60 wall balls
500/400m row/ski (or 400m run or 1000m bike erg or .65 mile Echo Bike)
*band-assist strict pull-ups only if it’s required to hit 5+ in the minute, otherwise treat this as strength work and accumulate solid singles
*heavy/high on the wall balls if 20+ in a minute is relatively easy
*moderate/tough effort on the row, should have 2:00-ish rest
+
3-5 sets:
12 tricep extensions – any variation
12 curls – any variation
OR
mobility work
