HEY MAN IS THIS THE ARCVHICE
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 15:00 (5 sets of each):
1st: 1 tough thruster – no rack, bar starts from the ground
2nd: 4-8 STRICT toes-to-bar or hanging knee raises – be perfect on these, no swing to generate momentum, should be very challenging for most
+
3 sets, emphasis on high breathing coming off the rower/bike/ski erg and going right into thrusters:
:60 row, bike, or ski erg @ high effort
:60 DB thrusters
:60 rest
+
5:00-10:00 coach-led mobility work
Post results to comments.
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: 2-3 moderate/tough thrusters – no rack, bar starts from the ground
2nd: 4-8 strict toes-to-bar or hanging knee raises
+
For time w/10:00 cap, if you complete the reps before the cap hop on bike, rower, or the ski erg and cruise nice & easy until 10:00 hits:
100 wall balls, 20/14 to 10/9
+
5:00-10:00 coach-led mobility work
Post results to comments.
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of [5-10 strict toes-to-bar or hanging knee raises + 10-15 light kettlebell swings]
Every :90 for 12:00 (4 sets of each):
1st: 4-5 back squats, 31X1
2nd: :30 nose-to-wall or tripod headstand hold
+
AMRAP in 7:00:
500m row or 400m run or .6 mile Assault Bike
50 alternating KB/DB goblet reverse lunges, moderate/tough
max double-unders in remaining time
+
5:00-10:00 mobility work – coach-led
Post results to comments.
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. Double KB or barbell overhead walking lunge (KB may not be possible for most), 3 x 8-12 steps; :60 rest
A2. Dead hang to inverted, 3 x 1-3 controlled (or :30 2-arm passive hang from bar); :60 rest
+
5 rounds for time w/a 12:00 cap:
27 double-unders or 54 single-unders
15 wall balls, 20/14 to 10/9
9 toes-to-bar, controlled hanging knee raises, or sit-ups
+
3 sets:
10 unweighted hip extensions
:30 Sorensen hold
rest as needed
Post results to comments.
