HEY MAN IS THIS THE ARCVHICE
Squat strength + ugly couplets + abs/shoulders accessories
3 rounds as warm-up:
:05-:10/side single-arm hang from bar
5 pvc Kang squats
:20 hollow rock
+
Every 3:00 for 15:00 (5 sets):
5-4-3-2-1 1/4 back squats
+
AMRAP in 7:00:
1 muscle-up (bar or ring)
1 power clean, up to 185/125
1 front squat
2/2/2
3/3/3
and so on…
OR
AMRAP in 7:00:
7 dual DB hang power cleans
7 dual DB squats
*pick a challenging load that might require breaks on either/both cleans & squats
+
3 sets:
:30/side plank
20 alternating DB shoulder press
OR
5:00-10:00 mobility work
Big partner out & back
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 alternating DB snatch
40 wall walks or mat lengths handstand walk
100 alternating DB snatches
2000/1900/1800m row or ski erg
*partners split all work as desired with only 1 working at a time
+
bis/tris/abs of choice or easy walk cool-down
Skills + aerobic/carries/jumps
For completion as warm-up:
15m toe walk
15m heel walk
15m bear crawl
:60 hang from bar
+
Every :60 for 15:00 (5 sets of each):
min 1: sled pull tech work
min 2: 1/side Turkish get-up
min 3: pull-up/kip tech work
+
20:00 @ sustainable effort:
200′ heavy Farmer’s walk
20 calories – your choice
40 single-unders
+
5:00-10:00 coach-led mobility
long, unplugged hike or swim and/or 30:00-60:00 mobility work of choice
