3 rounds as warm-up:
5 light kang squats, 4011
10 unweighted hip extensions, 10X1
200m run – increase pace round-to-round
A. Overhead squat, 5-5-5, 20X1 – solid position over load, these are not maximal effort, make it comfortable; rest as needed
B. Back squat, 3-3-3 building so last triple is heavy, 20X2; 2:00-3:00 rest
C1. Strict pull-ups, 2-1-1 weighted and/or CTB if possible, 31X0; :60 rest
C2. Strict ring dips, 2-1-1 weighted if possible, 20X1; :60 rest
+
10:00 w/emphasis on unbroken movement & quality/position/tempo over absolute speed:
3 strict pull-ups + 3 CTB pull-ups + 3 toes-to-bar (goal is unbroken sets)
9 push-ups, 10X1
15m DB walking lunges, 50/35/hand @ shoulders
45 double-unders
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets of (10 band dislocates + 10 band pull-aparts + 10 band behind-the-neck presses)
2 sets of (10 alternating side lunges + 5 scap pull-ups + 5 scap push-ups)
Every :60 for 10:00 (5 sets of each):
1st: max strict pull-ups (add weight if you know you’ll get 10+ unweighted on first set) OR 3 pull-up negatives w/:06 controlled descent
2nd: 15m DB walking lunge, light/moderate on shoulders
+
Every :60 for 15:00 (5 sets of each):
1st: :30 bottom of squat hold
2nd::30 hollow rock or hold
3rd: :30 row @ high aerobic effort (not a sprint this week)
+
5:00-10:00 coach-led mobility work
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets of (10 band dislocates + 10 band pull-aparts + 10 band behind-the-neck presses)
2 sets of (10 alternating side lunges + 5 scap pull-ups + 5 scap push-ups)
Every :60 for 10:00 (5 sets of each):
1st: max strict pull-ups (add weight if you know you’ll get 10+ unweighted on first set) OR 3 pull-up negatives w/:05 controlled descent
2nd: 30m heavy double DB/KB overhead carry or :30 handstand hold or tripod headstand
+
Every :60 for 10:00 (5 sets of each):
1st: 15m DB walking lunge, light/moderate
2nd: :30 row/ski/bike @ 90% aerobic effort (NOT a sprint this week)
+
For time – your choice:
500m row OR 400m ski erg OR .5 mile Assault Bike
+
5:00-10:00 coach-led mobility work
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets of [10 band dislocates + 10 band pull-aparts + 10 band behind-the-neck press]
2 sets of [:05-:10/side bottom of pistol hold + 5 scap pull-ups + :30 plank]
Every 3:00 for 3 sets:
30m unbroken DB walking lunges – 10m overhead, 10m @ shoulders, 10m @ sides
+
10:00 @ 80-90% effort – make it sustainable:
10 pull-ups
20 wall balls
40 double-unders or single-unders
+
5:00-10:00 coach-led mobility work
3 sets not for time:
12 scap pull-ups
12 overhead barbell shrugs
12 scap push-ups
:30/side very gentle sleeper stretch
+
10:00 @ very easy effort:
.3 mile Assault Bike or 250m row
5 push-ups, 2020
:15 chin-over-bar hold
+
A. DB walking lunges, 6 x 10m steps (sets 1 & 4 overhead, 2 & 5 @ shoulders, 3 & 6 @ sides); begin a set every 2:00
+
3 rounds for time:
300m run
20 wall balls, 30/20 to 10
10 toes-to-bar
