3 rounds as warm-up:
5 air squats w/alternating single-arm reach overhead at the bottom of each rep
10 alternating toe touches from plank
10 pogo jumps
+
Every 3:00 for 15:00 (5 sets):
3 shoulder press, 11X1
3 weighted strict pronated pull-ups, 11X0
+
5 sets for reps:
2:00 of [400′ shuttle run (or 250/200m row) + max in remaining time line-facing burpees]
:60 rest
+
3-5 sets:
:30 hollow hold
15 tibialis raises
OR
5:00-10:00 coach-led mobility work
10:00 dynamic mobility work – coach-led
+
For time w/a partner w/30:00 cap:
2000/1900/1800m (MM/MF/FF) row or ski erg
100 wall balls
100 toes-to-bar or 50 bar muscle-ups (1 BMU = 2 TTB)
100 wall balls
2000/1900/1800m row or ski erg
*partners split all work as desired w/only 1 working at a time
+
bis/tris/abs of choice or easy walk cool-down
Weightlifting tech + quick couplet options + ab accessories
3 rounds as warm-up:
5 pvc hang muscle snatches
5 pvc pass throughs
5-10 scap pull-ups
+
Every :90 for 15:00 (10 sets total):
1 hang power snatch from anywhere above the knees
1 hang power snatch from below the knees
1 power snatch
+
21-15-9 for time w/6:00 cap:
Power cleans, up to 95/65
Burpees w/lateral jump/step over the bar
OR
10 round for time w/6:00 cap:
3 ground-to-overhead, 135/95
3 bar-facing burpees
+
accumulate :90 hollow hold
OR
5:00-10:00 coach-led mobility
For completion as warm-up:
500m row or ski erg
20 alternating 90/90 sit
:60 relaxed 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: 5/side unweighted rear foot elevated split squats OR :15-:20/side bottom of lunge hold w/back knee just 2-3″ off the ground throughout
+
20:00 @ sustainable effort:
50′ bear crawl or handstand walk
100′ bear hug carry, moderate/tough
150′ Farmer’s walk, moderate/tough
:20 L-sit
50 single-unders or 25 double-unders
+
5:00-10:00 coach-led mobility
3 rounds as warm-up:
:30 supine plank or table hold
10 pvc good mornings
2-3 sub-maximal standing broad jumps
+
10:00 to build to a bench press triple
+
4 rounds for time w/20:00 cap:
400m run (or 800′ shuttle run – 16 x 25′ out & back)
400m row (or ski erg or 800m bike erg or .5 mile Echo Bike)
+
3-5 sets:
:30/side plank
OR
mobility work
