A. Single-leg Romanian deadlifts, 3 x 6-8/side, 2111 – priority is position, not absolute load, ensure the movement is a hip hinge rather than a rounding of the back or deep knee bend; :90 between sides
B. Shoulder press, 5-5-5, 21X1; begin a set every 2:00
+
3 rounds for time w/9:00 cap:
6 wall walks
18 Russian kettlebell swings – you pick the weight
54 double-unders
+
5:00-10:00 coach-led mobility work
3 rounds not for time:
12/side 1-arm DB scap retractions
12/side 1-arm DB scap protractions
:30/side easy pec stretch
A. Squat snatch, build quickly to a moderate/tough single – goal is no misses due to load
B1. Back squat, 2-1-2-1 (second 2 & 1 heavier than the first 2 & 1), 22X1; :60 rest
B2. 1-arm DB row, 4 x 3-5/side, 1112; :60 rest
+
3 rounds for reps – pick up where you left off in previous round:
4:00 of (8 strict handstand push-ups + 12/8 Assault Bike calories + 24 double-unders)
2:00 rest
+
3 sets:
15m/side heavy 1-arm Farmer’s carry
:30/side star plank
rest as needed
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 (:05-:10/side bottom of pistol hold + 5 scap pull-ups + :30 plank on ground)
Every :90 for 12:00 (4 sets of each):
1st: 6-8 close-grip bench press, 21X1
2nd: 30m heavy Farmer’s walk
+
Every :60 for 8:00 (4 sets of each):
1st: 30-45 double-unders or :30 practice
2nd: 15 Russian kettlebell swings
+
Every :60 for 4:00 (4 sets):
:30 max sit-ups
+
5:00-10:00 coach-led mobility work
3 rounds not for time:
12/side 1-arm DB scap retractions
12/side 1-arm DB scap protractions
:30/side easy pec stretch
A. Squat snatch, 5 x 1 @ 80-90% max – no higher!; rest as needed
B1. Back squat, 2-2-2-2, 22X1; :60 rest
B2. 1-arm DB row, 4 x 5-6/side, 1112, :10 between sides, :60 rest
+
Every :60 for 18:00 (6 sets of each):
1st: 5 strict handstand push-ups or seated on floor DB presses, both movements @ 31X1
2nd: 30-50 unbroken double-unders or :45 double-under practice
3rd: 12/8 Assault Bike calories
+
3 sets:
30m heavy Farmer’s carry
:30 L-sit accumulation
rest as needed
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)
8:00 to establish a heavy front squat double
4:00 rest
8:00 to establish a heavy push press double
4:00 rest
6:00 of (10 double-unders + 10 kettlebell swings + 10 burpees + 20/10/10 + 30/10/10 + 40/10/10 and so on…)
+
5:00-10:00 coach-led mobility work
3 rounds not for time:
12/side 1-arm DB scap retractions
12/side 1-arm DB scap protractions
:30/side easy pec stretch
A. 1 high hang squat clean + 1 hang squat clean from below the knees, 6-8 x 1 moderate; begin a set every :90
B1. Back squat, 3-3-3, 22X1; :60 rest
B2. 1-arm DB row, 3 x 6-8/side, 1112, :10 between sides, :60 rest
+
5 sets even – make it sustainable:
5 strict handstand push-ups or seated on floor DB presses, 31X1
15/10 Assault Bike calories
45 double-unders
2:00 rest
+
2 sets not for time:
15m/side 1-arm KB front rack carry
15m/side 1-arm KB overhead carry
:30/side weighted star plank (DB in off hand)
