HEY MAN IS THIS THE ARCVHICE
3 rounds as warm-up:
:60 Assault Bike @ moderate effort
6 Kang squats, empty bar
6 GHD hip extensions, 2020
A. Overhead squat, 5-5-5, 33X1 – solid position; rest as needed
B. Back squat, 2-2-2-2-2 building so last double is only 90% effort (not a max) – but ideally heavier than last week’s 90% triple, 30X1; 2:00-3:00 rest
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Every :60 for 12:00 (6 sets of each) – note the tempo changes from last week, if the reps are easy add a light DB between the feet:
1st: 3-6 strict pull-ups, 21X1 – CTB if possible
2nd: 3-6 strict ring dips, 20X1
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9:00 @ grind effort – quality movement/position/tempo over absolute speed:
3 strict toes-to-rings or toes-to-bar, 3110
6 kipping toes-to-rings or toes-to-bar
3 med ball or sandbag to shoulder
6 med ball or sandbag bear hug squats, 21X1
36 double-unders
Post results to comments.
3 rounds not for time:
12 DB Cuban presses
12 band pull-aparts
12 band passthroughs
12 behind-the-neck band presses
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A. Halting snatch-grip deadlift (:01 pauses 1”off ground & just below the knees on way up and down), 5 x 1.1.1; :10 between singles, 2:00 rest
B. Strict weighted pull-ups, 3 x 3-5, 31X0; 2:00 rest
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3 sets:
500m row @ 85% effort – sustainable within and across all sets
2:00 walk rest
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For time:
200m run
15 toes-to-bar
10 moderate med ball or sandbag over shoulder
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3 sets not for time:
15 moderate reverse hypers
rest as needed
Post results to comments.
Run, row, Assault Bike, and/or ski erg @ easy pace
Dynamic mobility work – coach-led
AMRAP in 15:00 w/a partner, partners alternate completed rounds throughout:
15 row or Assault Bike calories
12 alternating DB snatches or med ball to shoulder
9 burpees
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Optional:
Abs, bis, & tris of choice
Post result to comments.
