Run, row, Assault Bike, and/or ski erg @ easy pace
2 rounds @ easy pace of (10 push-ups + 15 air squats)
A. 1&1/4 front squats, 3-3-3-3; begin a set every 3:00
+
Every :90 for 18:00 (4 sets of each):
1st: :30/side plank
2nd: :60 strict pull-ups or tough Australian pull-ups
3rd: :60 row w/feet out of straps
+
5:00-10:00 mobility work – coach-led
Run, row, Assault Bike, and/or ski erg @ easy pace
2 rounds @ easy pace of (:10 chin-over-bar hold + 10 push-ups + 15 air squats)
A. 1&1/4 front squats, 5-5-5-5; begin a set every 3:00
+
Every :90 for 18:00 (4 sets of each):
1st: :45 L-sit or hollow hold/rock
2nd: :45 strict pull-ups or tough Australian pull-ups
3rd: :45 row w/feet out of straps
+
5:00-10:00 mobility work – coach-led
3 sets not for time:
12 scap pull-ups
12 overhead barbell shrugs
12 scap push-ups
:30/side very gentle sleeper stretch
+
A. DB rear-foot elevated split squat test, 1 x max/side up to 8 @ .33 bw/hand, 30X0
+
For time increasing effort each movement:
40 CTB pull-ups
400m run
40 front squats (from the ground – no rack), 95/65
+
Not for time, accumulate any way:
50 glute-ham sit-ups
100 double-unders
5:00 easy row
3 rounds not for time:
12 DB Cuban presses
12 band pull-aparts
12 band passthroughs
12 behind-the-neck band presses
+
A. Snatch-grip deadlift, 3-3-3-3-3, 31X1; 2:00 rest
B. Close-grip bench press (index fingers 14-16” apart), 5-4-3 moderate, 21X1; 2:00 rest
+
3 sets:
2:00 of [10 moderate/tough unbroken DB push presses + easy row w/feet out of the straps in remaining time]
:60 rest
2:00 of [10 fast burpees + easy ski erg in remaining time]
:60 rest
+
3 sets not for time:
20 light reverse hypers
30m med ball bear hug carry
3 rounds not for time, all light loads/resistance:
12 incline DB scap retractions
12 Trap 3
12/side band internal rotations
+
A. High hang squat snatch, 12 x 1 light/moderate; begin a rep every :30
B. Back squat, 3 x 5-6, 42X1; 3:00 rest
C1. Strict weighted pull-ups, 3 x 3-6, 21X0 – sub max up to :30 supinated chin-over-bar hold if at least 3 strict reps is not achievable; :60 rest
C2. Seated on floor DB shoulder press, 3 x 6-8, 21X1; :60 rest
+
5 sets:
:60 row easy w/no straps
:30 rest
:60 front leaning rest on ground
:30 rest
Run, row, Assault Bike, and/or ski erg @ easy pace
3 sets easy of (10 bird dogs + 10 dead bugs + :10 2-arm passive hang from bar)
Every :60 for 15:00 (5 sets of each) – same set-up as last week but without the minute of rest:
1st: 2 moderate/tough power clean singles – drop from the top each rep
2nd: 3-6 strict handstand push-ups or seated DB shoulder presses, 21X1
3rd: 3-6/side 1-arm DB rows, heavy
+
5 sets:
:60 row easy w/feet out of straps
:30 rest
:60 front leaning rest on ground
:30 rest
+
5:00-10:00 coach-led mobility