Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets of [8-10/side light DB external rotations + 4-6/side pistols (to a bench if full range w/flat foot isn’t there yet)]
A. KB/DB goblet walking lunges, 4 x 15m (length on rig); begin a set every 2:00
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For 8:00:
Evens: :10-:20 L-sit variation – on parallettes, floor, rings, box/bench w/bent legs, etc.
Odds: 30m heavy Farmer’s walk
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8:00 @ 80%:
8 DB thrusters, moderate/tough
8 pull-ups
12/8 row or Assault Bike calories
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5:00-10:00 coach-led mobility work – 2-4 movements/positions
Quick note – those completing in the Tri State Throwdown Saturday may have slightly adjusted training today and throughout the week
A. Squat snatch, 4-6 x 1 @ 83-93% 1RM – crisp reps more important than load; begin a rep every :90
B. Back squat, 2-2-1-1, 22X1; 2:00-3:00 rest
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For 18:00:
Evens: 5-8 CTB pull-ups – focus on rhythm, same reps as last week if you completed all sets
Odds: 10 wall balls, 30/20 to 10/9
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3 sets not for time:
30 light band pull-aparts
:10-:20 L-sit
A. Squat snatch, 6-8 x 1 @ 80-90% 1RM – crisp reps more important than load; begin a rep every :60
B. Back squat, 2-2-2, 22X1; 3:00 rest
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For 16:00:
Evens: 5-8 CTB pull-ups – focus on rhythm, unbroken & repeatable is always the goal, no tears
Odds: 10 wall balls, 30/20 to 10/9
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3 sets not for time:
30 light band pull-aparts
:10-:20 L-sit
10:00 as warm-up:
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of [8/side moderate DB external rotations + 4/leg pistols (to a box or bench if full range w/flat foot isn’t there yet)]
5 rounds for reps:
:30 air squats
:30 rest
:60 alternating 1-arm rows from plank
:60 rest
:90 row calories
:90 rest
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Not for time:
:90 L-sit accumulation
10:00 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]
Every 5:00 for 5 sets:
10 alternating 1-arm DB rows from plank
10 DB thrusters
10 alternating DB forward lunges
30/20 row calories
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3 sets:
7-10 weighted hip extensions or moderate reverse hypers
:10-:20 L-sit or tough variation
rest as needed
10:00-15:00 as warm-up:
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of [2-arm passive hang from bar + 5/side 1-arm kettlebell thrusters]
A1. Back squat, 3 x 4-6, 22X1; :60 rest
A2. 1-arm DB row, 3 x 6-8/arm, 20X1; :60 rest
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Every :60 for 15:00:
Minute 1: :30 bar/ring muscle-ups, pull-ups, or very tough strict ring rows
Minute 2: 8 DB thrusters, tough
Minute 3: :30 Assault Bike or row @ 90% aerobic effort – sprint the last one!
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L-sit, accumulate :90 in a tough variation, break and rest as needed to ensure solid positions throughout
