For completion as warm-up:
15m toe walk
15m heel walk
15m bear crawl
15m crab walk
15m walking lunge or duck walk
:60 relaxed hang from bar
+
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 movement for any of these 3
+
20:00 @ easily sustainable effort:
max 2-arm hang from bar
15/12 calories
max L-sit
15/12 calories
+
5:00-10:00 coach-led mobility
3 rounds as warm-up:
:20 supine plank or table hold
10 alternating toe touches from plank
5 pvc overhead squats
+
Every 3:00 for 15:00 (5 sets of each):
5-4-3-2-1 hang squat snatches or hang squat cleans
5-10 dual DB bent-over rows or ring rows or alternating CTB pull-ups
+
Every 5:00 for 15:00 (3 sets):
4:00 of [400m run + max in remaining time of 4 front squats + 8 toes-to-bar]
:60 rest
*pick-up where you left of each set
+
3-5 sets:
:30/side plank
8-10 light band pull-aparts or face pulls
OR
mobility work
3 rounds as warm-up:
10 alternating dead bugs
10 alternating bird dogs
10 prisoner walking lunges
+
Every 3:00 for 15:00 (5 sets):
5 snatch-grip deadlifts, 31X1 – get in 5-10 solid push-ups or dips after each set
+
3 sets for total reps/calories:
:60 Russian kettlebell swings
:60 L arm DB shoulder-to-overhead
:60 R arm DB shoulder-to-overhead
:60 calories
:60 rest
+
5:00-10:00 coach-led mobility work
3 rounds as warm-up:
3 toes-to-bar
6 push-ups
12 walking lunges
+
Every 3:00 for 15:00 (5 sets):
5 front squats, 40X1
3 strict pull-ups – any grip, band-assist or load to ensure challenging but unbroken reps
+
For time w/15:00 cap:
45 air squats
45 pull-ups
45 air squats
45 calories
45 air squats
+
5:00-10:00 coach-led mobility
10:00 dynamic mobility work – coach-led
+
3 rounds for time w/30:00 cap:
800m run or equivalent ski/bike/row
50 deadlifts, light/moderate up to 155/105
20 wall walks
*partners trade off all 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
10 pvc good mornings
5 pvc overhead squats
+
Every 3:00 for 15:00 (5 sets):
3 back squats, 40X1
6-9/side DB chainsaw rows
+
AMRAP in 8:00:
1 pull-up (CTB if proficient enough to perform consistent singles)
2 heavy or high wall balls
2/4
3/6
and so on…
OR
AMRAP in 8:00:
1 muscle-up
2 sand bag on shoulder squats
+
3 sets:
12-16 alternating DB curls
12-16 band tricep press downs
OR
5:00-10:00 coach-led mobility
