3 sets as easy warm-up:
200m easy jog
:30 plank march (alternate raising an arm out in front from a plank position)
10 hip extension, 20X0
+
10:00 ring muscle-up & pistol practice – everything non-fatigue, alternate movements w/rest between, work on efficient kipping and solid bottom position of pistol
+
A. 1 squat clean + 1 hang squat clean from below the knees + 1 squat clean from above the knees, 6-8 x 1 moderate/crisp out of the hole; begin set every :90
B1. Bent-over DB row (both @ same time), 3 x 6-8, 11X1; :90 rest
B2. DB floor press, 3 x 5-6, 30X0; :90 rest
+
5 sets even, goal is same pace across and same rep scheme if breaking the thrusters:
.5 mile Assault Bike – high breathing effort, not all-out
9 unbroken thrusters, up to 115/75
2:00 walk rest
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)
A. Hang squat clean, 10 x 1 moderate across or building to a heavy single; begin a rep every :60
+
Every :60 for 18:00 (6 sets of each):
1st: :30 row @ high effort
2nd: 10 alternating goblet reverse lunges OR 10 alternating pistols if you’re proficient
3rd: 6 alternating DB rows from plank, tough but maintain a solid plank position throughout
+
5:00-10:00 coach-led mobility work
4 sets as easy warm-up:
200m easy jog
15m med ball bear hug carry
+
10:00 bar muscle-up & pistol practice – everything non-fatigue, alternate movements w/rest between, work on efficient kipping and solid bottom position of pistol
+
Every :60 for 10:00 (5 sets of each):
1st: 3 hang squat cleans, light/moderate and fast out of the hole
2nd: 1 rope climb or 4 rope pull-ups
+
5 sets:
10 push-ups, 2011 – note the tempo and stick to it, each rep should take exactly :04
12 glute-ham sit-ups
48 double-unders, commit to mandatory unbroken if already proficient
:60 rest
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)
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of (10 bird dogs + 10 dead bugs + :10 2-arm passive hang from bar + 10 wall balls w/:01 hold @ bottom)
A. 1 squat clean + 1 hang squat clean (+ 1 options shoulder-to-overhead), 10 x 1 moderate; begin a set every :60
B. Alternating DB bench press (non-working arm stays at lockout), 3 x 12-16 total, 2111; 2:00 rest
+
For time:
80 double-unders or 120 single-unders
400m run
20 burpees w/2 hand touch to target 6” or more above standing reach
+
5:00-10:00 coach-led mobility
3 rounds not for time, all light loads/resistance:
12 incline DB scap retractions
12 Trap 3
12/side band internal rotations
+
A. Hang squat clean, build to a moderate single for the day
B. Front squat, 3 x 6-8, 40X1; 2:30 rest
+
AMRAP in 9:00:
5 wall walks
5 toes-to-bar
5 tough Russian kettlebell swings
5 wall walks
10 toes-to-bar
10 Russian kettlebell swings
5 wall walks
15 toes-to-bar
15 Russian kettlebell swings
and so on…
+
3 rounds not for time:
15 light reverse hypers
15 glute-ham sit-ups
