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))
Overhead squat practice/tech work – coach-led w/pvc pipe or empty bar
10:00 @ 70-80% of (10 pull-ups + 20 wall balls + 40 double-unders)
5:00 rest
10:00 @ 70-80% of (250m row or .5 mile Assault Bike or 200m run + :30 front leaning rest on ground + 30m heavy Farmer’s walk)
+
5:00-10:00 coach-led mobility work – 2-4 movements/positions
15:00 as warm-up:
Run, row, Assault Bike, and/or ski erg @ easy pace
Dynamic hip & shoulder mobility – coach’s choice
2 sets easy of [10 light/moderate kettlebell swings + :30 bottom of goblet squat hold]
A. Make-up strength work from Mon-Wed
+
4-6 rounds easy:
:60 bike
:60 single-unders
4 alternating KB windmills, moderate
:60 row
:60 front leaning rest on ground
10:00-15:00 as warm-up:
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of [6/side moderate DB external rotations + 6 alternating pistols or pistol progressions]
A1. 1-arm KB overhead walking lunge, 3 x 12 steps (switch arms @ 6 steps); :30 rest
A2. Front leaning rest on ground, 3 x :60 rest; :30 rest
+
15:00 @ 70-80%:
10 burpee toes-to-bar
20/15 row calories
40 double-unders or 80 single-unders
+
3 sets:
4-6 unweighted glute-ham raises or 12 unweighted hip extensions, 20X1 or 12 light reverse hypers
rest as needed
10:00 as warm-up:
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of [15′ forward bear crawl + 15′ reverse bear crawl]
A1. 1 halting snatch-grip deadlift (pause just below knees on way up & down to ensure shoulders in front of the bar & vertical shins) + 1 snatch pull, 3 x 1, :10 between movements, :60 rest
A2. DB bench press, 3 x 3-6, 21X1; :60 rest
+
AMRAP in 10:00:
20 row calories
15 wall balls
10 burpees
+
Not for time:
4:00 front leaning rest accumulation – goal is unbroken, but break and rest as needed to ensure solid positions throughout
15:00 as warm-up:
Run, row, Assault Bike, and/or ski erg @ easy pace
Dynamic hip & shoulder mobility – coach’s choice
2 sets easy of [10 light/moderate kettlebell swings + :30 bottom of goblet squat hold]
A. Make-up strength work from Mon-Wed
+
3-5 rounds easy:
:60 bike, row, or ski erg
:60 front leaning rest
:60 bike, row, or ski erg
3 dead hang to inverted or :30 passive hang from bar
:60 bike, row, or ski erg
:60 single-unders
10:00-15:00 as warm-up:
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of [6/side moderate DB external rotations + 6 alternating pistols or pistol progressions]
A1. 1-arm KB overhead walking lunge, 3 x 16 steps (switch arms @ 8 steps); :30 rest
A2. Front leaning rest on ground, 3 x :60 rest; :30 rest
+
5 sets:
2:00 of [200m run + max tough upper pulls in remaining time (muscle-ups, TTBs, CTB pull-ups, pull-ups, ring rows, etc.)]
:60 rest
+
3 sets:
10 unweighted hip extensions, 20X1 or 10 light reverse hypers
rest as needed
