For completion as warm-up:
15m toe walk
15m heel walk
15m inchworm
30m walking lunges
15 hollow-arch swings
+
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 or lunge/pistol/wall sit movement/progression for any of these 3, as well
+
20:00 @ easily sustainable effort:
1 lap around the gym tough bear hug carry
2 laps around the gym tough Farmer’s walk
:30 handstand hold or plank
400m row or equivalent bike/ski/run
+
5:00-10:00 coach-led mobility
2 rounds as warm-up:
:30 supine plank or table hold
10 alternating toe touches from plank
10 pvc good morning
+
AMRAP in 25:00:
5 power snatches
250m row or bike/ski/run equivalent
10 bar-facing burpees or strict handstand push-ups
250m row or bike/ski/run equivalent
*load should be tough enough to make singles the way to go throughout
+
3-5 sets:
8-12 alternating DB curls
4-6 dual DB delt raises
OR
mobility work
3 rounds as warm-up:
6 air squats w/alternating single-arm reach overhead
:30 handstand hold or 3 wall walks
+
Every 3:00 for 15:00 (5 sets):
1 squat clean
2 front squats
3 unbroken strict pronated pull-ups – weight or band-assist as needed to make doubles tough each set
+
AMRAP in 7:00:
7 toes-to-bar
14 single-arm DB overhead walking lunges
28 double-unders
+
5:00-10:00 coach-led mobility work
3 rounds as warm-up:
10 alternating bird dogs
5 YTW
+
Every 3:00 for 15:00 (5 sets):
3 bench press, 30X1
3-6/side single-arm single-leg DB crossbody Romanian deadlift, 3010
+
For time w/11:00 cap:
27 calories (or 400m run)
21 bar-facing burpees
15 hang power cleans, up to 135/95
2:00 rest
15 hang power cleans
21 bar-facing burpees
27 calories
+
3 sets optional:
10 calf raises
15 tibialis raises
OR
5:00-10:00 coach-led mobility work
10:00 dynamic mobility work – coach-led
+
AMRAP in 30:00 w/partner:
60 row calories
50 wall balls
400m run
30 toes-to-bar
*partners run together but trade off all in-gym 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:
10 pvc passthroughs
8 pvc good mornings
6 pvc overhead squats
+
Every :90 for 15:00 (10 sets):
1 power clean
1 shoulder-to-overhead
+
For total reps:
2:00 of [13 handstand push-ups (or burpees) + 13 calories + max in remaining time double-unders]
:60 rest
2:00 of [12 handstand push-ups (or burpees) + 12 calories + max in remaining time double-unders]
:60 rest
2:00 of [11 handstand push-ups (or burpees) + 11 calories + max in remaining time double-unders]
:60 rest
2:00 of [10 handstand push-ups (or burpees) + 10 calories + max in remaining time double-unders]
+
3-5 sets:
8-12 alternating DB curls
8-12 band face pulls
OR
5:00-10:00 coach-led mobility