3 sets not for time:
15m/side 1-arm bottoms up kettlebell carry
30-60 unbroken double-unders
+
Every :90 for 15:00 (5 sets of each):
Evens: 1 squat snatch w/:01 pause in hole before completing the lift
Odds: 1 squat clean w/:01 pause in hole before completing the lift
+
AMRAP in 20:00 w/a partner, split all work as desired w/only 1 partner working at a time:
20 row calories or 20 bike calories or 200m run
20 handstand push-ups
20 CTB pull-ups
20 wall balls, 30/20 to 10/9
+
optional:
bis, tris, abs
sandbag carry
400m sled drag, moderate
Run, row, Assault Bike, and/or ski erg @ easy pace
3 sets easy of (10 bird dogs + 10 dead bugs)
10:00 jump rope & handstand hold/walk/push-up practice – coach-led
3:00 rest
10:00 to build to a tough back squat 5, triple, or single – your choice
3:00 rest
10:00 @ easy effort:
30m crawl
30m Farmer’s walk, tough
300m row or .3 mile Assault Bike or 300m ski erg
SCHEDULE NOTICE: just a single class today @ 1030, regular schedule resumes tomorrow
Run, row, Assault Bike, and/or ski erg @ easy pace
3 sets easy of (10 bird dogs + 10 dead bugs)
A. Front squat, 9:00 to build to a heavy single
+
Every 3:00 for 3 sets:
3 rounds of (5 pull-ups + 10 air squats)
+
For time:
150m row
25 push-ups or handstand push-ups
150m row
A. Hang squat clean from below knees, 3-2-1; begin a set every 3:00
B. Front squat, build to a tough single for the day, 22X1
+
Every :60 for 21:00 (7 sets of each):
1st: 6-12 toes-to-bar
2nd: 12 unbroken wall balls, 30/20 to 10
3rd: :30 double-unders
+
3 sets not for time:
9-12 moderate reverse hypers
3-5 wall walks or 5-10 handstand push-ups – your choice strict or kipping
Run, row, Assault Bike, and/or ski erg @ easy pace
10 alternating Turkish get-up + windmill
A. Clean-grip deadlift, build to a tough but perfect single for the day in 10:00
+
3 sets for reps:
3:00 of (400 or 300m run [select distance that will take roughly :90 @ high effort] + max rounds in remaining time of 5 tough Russian kettlebell swings + 5 tough DB push presses or handstand push-ups)
2:00 rest
+
5:00-10:00 coach-led mobility work – 1-2 upper & 1-2 lower pieces
