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
3 rounds as warm-up:
5 scap pull-ups or strict pull-ups
5 pvc overhead squats
10 pogo jumps
+
Every 3:00 for 15:00 (5 sets):
4 front squats, 20X1
2 strict supinated pull-ups – weight/assist as needed for unbroken sets
+
3 rounds for time w/12:00 cap:
327m run (4th pole & back)
40 air squats
16 toes-to-bar
OR
3 rounds for time w/12:00 cap:
327m run
12 squat cleans, 135/95
8 bar muscle-ups
+
3-5 sets:
15 calf raises
15 tibialis raises
OR
5:00-10:00 coach-led mobility work
3 rounds as warm-up:
10 prisoner good mornings
5/side side-lying windmills
10 alternating bird dogs
+
Every 3:00 for 15:00 (5 sets):
5-4-3-2-1 snatch-grip deadlifts, 21X1
:15-:30 L-sit
+
AMRAP in 8:00:
1 wall walk or mat lengths handstand walk
2 alternating DB snatches, tough
2/4
3/6
and so on, adding 1 to the wall walks or handstand walks and 2 to the DB snatches each round
+
accumulate 2:00-3:00 in a ralaxed hang from bar
+
coach-led mobility
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:
2500m row/ski erg or 5000m bike erg or 3 mile Echo Bike
+
max rounds in remaining time:
5 pull-ups
10 box step-overs, single DB held any way
20 double-unders
*partners split the buy-in as desired before trading off completed movements of the pull-up/box/double-under triplet
+
bis/tris/abs of choice or easy walk cool-down
