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
5:00-10:00 pistol & bar muscle-up practice
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A. KB/DB goblet squat test, 1 x max reps up to 20 @ 100/70
B. Unsupported 1-arm DB row (not on a bench), 3 x 4-5/side; :45 between sides
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For time:
400m row @ 97%
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Not for time:
400-800m sandbag or med ball carry
10:00 jump rope (doubles and triples) and freestanding handstand hold practice – keep hands within a 4′ x 6’ mat
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A. Power clean, build to a tough touch-and-go double
B. 1 clean-grip deadlift (no pause this week) + 1 clean high pull, 4 x 1 starting @ best load in A and adding each set; :05 between each rep, begin a set every 2:30
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3 rounds for time w/a partner, trade off as needed but only 1 partner works at a time:
60 wall balls
60 row calories
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Optional:
Abs, bis, & tris of choice – include 20-50 strict pull-ups or toes-to-bar if hands are good
Run, row, Assault Bike, and/or ski erg @ easy pace
Dynamic mobility work – coach-led
5:00-10:00 muscle-up and/or handstand walk practice – coach led
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3 rounds for time w/a partner, trade off as needed but only 1 partner works at a time:
60 wall balls
60 row calories
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Optional:
Abs, bis, & tris of choice
A. Strict muscle-up, front lever, or dead hang to inverted, 5:00-10:00 practice/progressions – if elbows have been hot here, opt for the DH2Is or banded transitions on the low rings, nothing tough
B. Front squat, 5-5-5 building so only last set is tough; 3:00 rest
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For time:
25 Assault Bike calories
30 handstand push-ups
35 row calories
30 handstand push-ups
25 Assault Bike calories
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3 rounds not for time:
15 glute-ham sit-ups
100m Farmer’s walk, 70/53/hand
5:00-10:00 pistol & bar muscle-up practice
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A. 1 hang squat snatch + 1 overhead squat, build to a heavy set
B. Unsupported 1-arm DB row (not on a bench), 3 x 5-6/side; :45 between sides
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2 sets:
:70 row @ 97% effort
7:00 walk rest
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Not for time:
400m sandbag carry, switch sides every 100m
