2 rounds as warm-up of [5 overhead squats @ 31X1 + :05-:10/side 1-arm hang from ring or bar (sub :20 2-arm hang) + 200m jog or row or bike or ski erg]
Every :90 for 12:00 (4 sets of each):
1st: 2 halting snatch-grip deadlifts – :01 pauses just off ground & just below knees on way up, :03 descent
2nd: 5-6 seated DB Arnold presses, 11X1
+
Every 3:00 for 12:00 (4 sets) @ high effort:
21/15 row calories
15 Russian kettlebell swings, moderate unbroken
9 perfect push-ups or handstand push-ups, 10X1 – stick to the tempo w/a pause @ the top
+
5:00-10:00 mobility work – coach-led
2 rounds of(2/side Turkish get-up + 10/side side plank rotations + :60 row/bike/ski easy or 200m jog)
A. Front squat, 5-5-5 all tough, 22X1; begin a set every 2:30
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3 sets:
:30 strict pronated pull-ups (band assisted if needed today)
:30 rest
:30 jumping switch lunges OR :30 alternating box step-up @ 24/20 – smooth/controlled reps either way
:30 rest
+
For time:
50 row/bike/ski calories
50 wall balls, 20/14
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5:00-10:00 coach-led mobility work
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
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5:00-10:00 coach-led mobility work
A. Back squat, 3-3-3, 20X1; begin a set every 3:00
B. Australian CTB pull-ups, 10-10-10, 20X1 – more reps & different tempo this week…; begin a set every 2:00
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2 rounds for time w/10:00 cap:
400m run
40 air squats
20 toes-to-bar or 20 anchored sit-ups w/fingers touching temples throughout
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5:00-10:00 coach-led mobility work
2 rounds as warm-up of [3 overhead squats @ 5511 + :05 chin-over-bar hold + :05 hang from bar w/elbows @ 90 degrees + :05 dead hang + 200m jog or row or bike or ski erg]
Every :90 for 12:00 (4 sets of each):
1st: 3 clean-grip deadlifts, 31X1
2nd: 5-8 DB push presses
+
10:00 @ steady grind effort – focus on quality movement throughout, not the most possible reps:
7 DB deadlifts, tough – both heads of DBs touch ground outside feet
30m DB Farmer’s walk – same DBs
30m bear crawl
+
5:00-10:00 mobility work – coach-led
