Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of [:10-:30 2-arm passive hang from bar + 1-3 forward rolls]
Every :90 for 15:00 (5 sets of each):
1st :90: 3 1 & 1/4 front squats, start moderate and build to tough
2nd :90: 3-5 bent-over DB rows (both arms at same time, 20X0 – no pause @ top this week, but keep the elbows high!
+
For time w/a 10:00 cap:
50 double-unders
10 toes-to-bar
40 double-unders
10 toes-to-bar
30 double-unders
10 toes-to-bar
20 double-unders
10 toes-to-bar
10 double-unders
10 toes-to-bar
+
3 rounds not for time:
10-20 hip extensions or light reverse hypers
1-3 forward rolls
10:00 jump rope (doubles and triples) and freestanding handstand hold practice – keep hands within a 4′ x 6’ mat
+
A. Power clean, build to a tough touch-and-go double
B. 1 clean-grip deadlift (no pause this week) + 1 clean high pull, 4 x 1 starting @ best load in A and adding each set; :05 between each rep, begin a set every 2:30
+
3 rounds for time w/a partner, trade off as needed but only 1 partner works at a time:
60 wall balls
60 row calories
+
Optional:
Abs, bis, & tris of choice – include 20-50 strict pull-ups or toes-to-bar if hands are good
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets of [4-6/side light DB external rotations + 4-6/side pistols (to a bench if full range w/flat foot isn’t there yet)]
Every :60 for 12:00 (4 sets of each):
1st: 10m KB/DB goblet walking lunges, heavy
2nd: 3 wall walks or :30 handstand against wall or tripod headstand hold
3rd: :30 strict toes-to-bar or anchored abmat sit-ups w/hands touching temples throughout or glute-ham sit-ups
+
AMRAP in 10:00:
2000m row
max double-unders in remaining time
+
5:00-10:00 coach-led mobility work – 2-4 movements/positions
10:00 jump rope (doubles and triples) and freestanding handstand hold practice – keep hands within a 4′ x 6’ mat
+
A. Power clean, build to a moderate/tough touch-and-go triple
B. 1 clean-grip deadlift (no pause this week) + 2 clean high pulls, 3 x 1 starting @ best load in A and adding each set; :05 between each rep, begin a set every 2:30
+
For time w/a partner, split all work as desired w/only 1 working at a time:
400m run
3 rounds of (21 kettlebell swings + 21 burpees)
400m run
3 rounds of (15 kettlebell swings + 15 burpees)
400m run
3 rounds of (9 kettlebell swings + 9 burpees)
400m run
+
Optional:
Abs, bis, & tris of choice
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of (45′ forward bear crawl + 45′ reverse bear crawl + 10 dead bugs)
A few minutes of dead hang-to-inverted, front lever, or skin-the-cat practice/tech work
A. 1 snatch (squat if possible, otherwise power) + 1 overhead squat, 6 x 1 moderate/tough; begin a set every :90
B. Pull-up variation (strict, kipping, CTB, etc.), 1 set every :60 for 7 sets – same movement/reps as last week
+
For reps:
4:00 toes-to-bar
:60 rest
3:00 wall balls, 20/14 to 10/9
:60 rest
2:00 double-unders
+
3 rounds not for time:
:10-:15/side star plank
10 supermans w/pause @ top
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets of [4-6/side light DB external rotations + 4-6/side pistols (to a bench if full range w/flat foot isn’t there yet)]
3 rounds for time:
16 alternating reverse lunges (bar on back), 95/65
32 row calories
64 double-unders or single-unders
+
Not for time:
400m sandbag or medball carry (not run), alternate shoulders every 100m
+
5:00-10:00 coach-led mobility work – 2-4 movements/positions
