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 (15 sets total, 5 sets of each):
sets 1-5: upper gymnastics press tech
sets 6-10: upper gymnastics pull tech
sets 11-15: jump rope tech
*can sub in any GHD movement for any of these 3
+
20:00 @ easily sustainable effort:
1 lap around the gym bear crawl
12 calories
2 laps around the gym bear hug carry w/med ball sand bag
12 calories
+
5:00-10:00 coach-led mobility
3 rounds as warm-up:
:30 supine plank or table hold
10 alternating toe touches from plank
5 goblet squat curl to halo
+
Every 3:00 for 15:00 (5 sets of each):
3-4 hang squat snatch or hang squat clean
6-8 Australian CTB pull-ups w/a pause @ the top
+
Every 5:00 for 15:00 (3 sets):
:60 bar muscle-up, CTB pull-ups, or pull-ups
:60 continuous walking lunges
300m run
*pick a challenging pulling variation and light/moderate loading on the lunges (or can do them unloaded), then run hard!
+
3-5 sets:
:30/side plank
10 light band pull-aparts or face pulls
OR
mobility work
3 rounds as warm-up:
3 burpee pull-ups
9 pvc overhead squats
+
On a 15:00 clock:
build to a front squat max & strict weighted pull-up max
+
For time w/10:00 cap:
21 toes-to-bar
400m run
15 toes-to-bar
400m run
9 toes-to-bar
+
5:00-10:00 coach-led mobility
For completion as warm-up:
1 wall walk
7 deadlifts
1 wall walk
7 cleans
1 wall walk
7 snatches
1 wall walk
250m row
*empty bar for everything
+
Every :90 for 12:00 (4 sets of each):
1st: 5-4-3-2 back squats
2nd: 5-10/side 3-point DB rows or pronated to supinated ring rows
+
Every :90 for 12:00 (4 sets of each):
1st: 5-4-3-2 clean pulls
2nd: :10-:20 L-sit
+
For time:
24 wall balls
21 calories
18 wall balls
+
5:00-10:00 coach-led mobility
