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)
Every :60 for 12:00 (6 sets of each):
1st: 3 power cleans, reset between each rep
2nd: 2-3 wall walks or :30 front leaning rest (rings or floor)
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5 rounds:
:30 goblet wall sit
:30 rest
:30 kettlebell swings, light/moderate
:30 rest
:30 push-ups, 1010
:30 rest
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5:00-10:00 coach-led mobility work
4 sets as easy warm-up:
200m easy jog
15m med ball bear hug carry
10 alternating side lunges
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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
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Every :60 for 14:00 (7 sets of each):
1st: 1 squat clean + 1 hang squat clean + 1 thruster, light/moderate – no fighting out of the hole or at thruster lockout
2nd: 1 rope climb or 4-6 strict rope pull-ups
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4 sets w/emphasis on movement quality over absolute speed:
15 push-ups, 1011 – stick to the tempo
15 glute-ham sit-ups
:60 Assault Bike, increase rpm each set
:60 rest
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 from forearms)
Every :60 for 10:00 (5 sets of each):
1st: 3 hang power cleans from just below the knees
2nd: 3 wall walks or :30 front leaning rest (rings or floor)
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5 rounds:
:40 wall sit @ or just above parallel
:20 rest
:40 push-ups, 2111 if possible otherwise be as perfect & controlled throughout
:20 rest
:40 double-unders
:20 rest
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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
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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 bent-over DB fly, 1011
6 push-ups, 2020
:10/side 1-arm hang from ring
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A. Hang power snatch, build quickly to a moderate/crisp triple
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For time in teams of 2:
1000m run (split as desired)
42-30-18 (mandatory 21/21, 15/15, 9/9):
Thrusters, 115/75
CTB pull-ups
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10 sets:
:30 Assault Bike @ 90% aerobic – this is just a flush, nothing hard
:30 rest
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Bis & tris of choice
3 rounds not for time:
12 bent-over DB fly, 1011
6 push-ups, 2020
6 strict pull-ups, 21X0
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A. Power clean, build quickly to a tough single without compromising solid mechanics
B. Snatch-grip deadlift, 3-3-3 @ snatch max; begin a set every 3:00
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AMRAP 15:00 in teams of 3, rotate stations when the 7/7/7 is completed:
Station 1: (7 kettlebell swings + 7 burpees + 7 row/bike/ski calories)
Station 2: plank
Station 3: rest
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Every :60 for 10:00 (5 sets of each):
1st: 10 alternating shoulder taps
2nd: :05-:15/side 1-arm hang from ring or 4 alternating hip touches hanging from bar
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Bis & tris of choice
