HEY MAN IS THIS THE ARCVHICE
2 rounds as warm-up of [3 overhead squats @ 5511 + :05 chin-over-bar hold + :05 hang from bar w/elbows @ 90 degrees + :05 dead hang + 200m jog or row or bike or ski erg]
Every 2:00 for 12:00 (3 sets of each):
1st: 4-6 clean-grip deadlifts, 3111
2nd: 7-10 DB push presses
+
10:00 @ high effort – focus on quality movement throughout, not the most possible reps:
10 DB deadlifts, tough
15m bear crawl
30 double-unders
15m bear crawl
+
5:00-10:00 mobility work – coach-led
Post results to comments.
2 rounds as warm-up of [3 overhead squats @ 5511 + :05 chin-over-bar hold + :05 hang from bar w/elbows @ 90 degrees + :05 dead hang + 200m jog or row or bike or ski erg]
Every 2:00 for 12:00 (3 sets of each):
1st: 5-6 clean-grip deadlifts, 31X1
2nd: 10-12 DB push presses
+
AMRAP in 10:00:
10 row/bike/ski calories
10 kettlebell swings
10 burpees
+
5:00-10:00 mobility work – coach-led
Post results to comments.
2 rounds as easy warm-up:
:10 top of dip hold
:10 middle of dip hold
:10 bottom of dip hold
:10 chin-over-bar hold
:10 bent-arm hang
:10 passive hang
2:00 easy row, Bike, or ski erg
+
10:00 ring muscle-up practice/tech work – strict if possible, kip/jumping/banded as needed, turn into an easy EMOM if proficient
+
A. Rear-foot elevated DB split squat, 3 x 4-6/side, 30X0; :90 between sides
B. Behind-the-neck shoulder press, 4-4-3-3, 3112; 2:00 rest
+
5 sets @ sustainable effort:
10 push-ups, 1010
10 strict toes-to-bar
200m run
15m/side 1-arm KB or DB overhead carry, heavy
2:00 walk rest
Post results to comments.
