3 rounds not for time:
12 DB Cuban presses
12 band pull-aparts
12 band passthroughs
12 behind-the-neck band presses
+
A. Standing broad jump, 5 x 1 increasing effort each rep so only the last is near full effort; begin a rep every :60
B. Clean pull, 6 x 1 @ 100-103% clean max; begin a rep every :90
C. Halting clean-grip deadlift, build to a tough single w/:02 pause just below knees on way up & down
+
5 sets:
500m row – :01 faster than last week’s sets
2:00 walk rest
+
3 sets:
7-10 tough reverse hypers
:30 weighted Sorensen hold
:90 rest
3 rounds not for time:
12 DB Cuban presses
12 band pull-aparts
12 band passthroughs
12 behind-the-neck band presses
+
A.Clean pull, 6 x 1 @ 90-100% clean max; begin a rep every :60
B.Halting clean-grip deadlift clusters, 3 x 1.1.1 @ 100+% clean max, :02 just below knees on way up & down; :15 between singles, 2:30 rest
+
6 sets:
500m row @ 85% aerobic – @ same pace as last week
2:00 walk rest
+
3 sets:
9-12 moderate/tough reverse hypers
:30 unweighted Sorensen hold
:90 rest
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of (10 DB Cuban presses + 5m bear crawl + 5m crab walk + 5m inch worm + 5m duck walk)
10:00 coach-led gymnastics practice – kipping variations, pistol balancing, handstand walking, etc.
+
A. Clean & jerk OR snatch, 10 x 1 moderate (60-70% max) – no misses; begin a rep every :60
+
3 rounds @ very easy pace – can cycle through row/bike/run/ski set-to-set:
:60 row, bike, run, or ski erg
:30/side plank
:60 row, bike, run, or ski erg
:60 single-unders
+
5:00-10:00 mobility work – coach-led
3 rounds not for time:
12 DB Cuban presses
12 band pull-aparts
12 band passthroughs
12 behind-the-neck band presses
+
A. Snatch-grip deadlift, 5-3-1, 31X1; 2:00 rest
B. Strict weighted pull-ups, 3-2-1-1, 31X0; 2:00 rest
+
4 sets:
500m row @ 85% aerobic – @ same pace as last week
2:00 walk rest
+
For time:
21/15 Assault Bike calories
15 burpees
9 moderate med ball or sandbag over shoulder
+
3 sets:
9-12 moderate/tough reverse hypers
:30 unweighted Sorensen hold
:90 rest
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of (10 DB Cuban presses + 5m bear crawl + 5m crab walk + 5m inch worm + 5m duck walk)
A. Clean & jerk OR snatch, 12 x 1 moderate (60-70% max) – no misses; begin a rep every :60
+
3 rounds @ very easy pace – can cycle through row/bike/run/ski set-to-set:
:60 row, bike, run (200m), or ski erg
15m/side moderate 1-arm Farmer’s walk
:60 row, bike, run, or ski erg
15m/side moderate 1-arm KB overhead carry
:60 row, bike, run, or ski erg
15m/side moderate 1-arm KB front rack carry
+
10:00 mobility work – coach-led
3 rounds not for time:
12 DB Cuban presses
12 band pull-aparts
12 band passthroughs
12 behind-the-neck band presses
+
A. Halting snatch-grip deadlift (:01 pauses 1”off ground & just below the knees on way up and down), 5 x 1.1.1; :10 between singles, 2:00 rest
B. Strict weighted pull-ups, 3 x 3-5, 31X0; 2:00 rest
+
3 sets:
500m row @ 85% effort – sustainable within and across all sets
2:00 walk rest
+
For time:
200m run
15 toes-to-bar
10 moderate med ball or sandbag over shoulder
+
3 sets not for time:
15 moderate reverse hypers
rest as needed
