10:00 as warm-up:
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of [15′ forward bear crawl + 15′ reverse bear crawl + 10 deadbugs]
A. Snatch (any variation), 10:00 to build to a tough single
B. Muscle-up or dead hang to inverted or chin-over-bar hold, 5:00 EMOM – still repeatable reps/time, but add a rep or a few seconds this week
+
For time w/10:00 cap:
20 toes-to-bar, knees-to-elbows, glute-ham sit-ups*, or anchored abmat sit-ups
30 wall balls
400m run
30 wall balls
20 toes-to-bar
+
3 rounds optional:
:15-:30/side plank – star if these are easy
*only perform these if you’ve totaled 45 reps each of the last couple Fridays…
10:00 as warm-up:
Run, row, Assault Bike, and/or ski erg @ easy pace
5 sets easy of [1/side kettlebell snatch + windmill]
Clean pull positional review – coach-led
Every :90 for 10 sets:
1 power clean, start moderate & build to a heavy single
+
10:00 @ 80%:
10 DB push presses or 10 handstand push-ups
15 kettlebell swings
200m run or .3 mile Assault Bike or 250m row
10:00 as warm-up:
Run, row, Assault Bike, and/or ski erg @ easy pace
Dynamic mobility – coach-led
5:00-10:00 muscle-up and/or handstand walk practice – coach led
+
For time w/a partner, split all work as desired w/only one working at a time:
100 pull-ups
150 wall balls
1000m row
800m run
+
Optional:
Abs, bis, & tris of choice
10:00 as warm-up:
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of [15′ forward bear crawl + 15′ reverse bear crawl + 10 deadbugs]
A. 1 snatch + 1 hang snatch (power or squat), every :90 for 6 sets
B. Muscle-up or dead hang to inverted or chin-over-bar hold, 6:00 EMOM – repeatable reps/time
+
For time w/9:00 cap:
200m run
30 kettlebell swings (Russian or overhead), tough
40 hand-release push-ups
30 kettlebell swings
200m run
+
3 sets not for time:
6-15 glute-ham sit-ups (add total reps from last week)
10 supermans
10:00 as warm-up:
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of [:10-:20 passive hang from bar (1-arm if possible) + 5/side kettlebell snatch]
For 14:00:
Evens: 1-2 power clean singles, start moderate and build to heavy
Odds: 1-2 wall walks or :10-:20 handstand hold
+
10:00 @ 80%:
200m run or 250m row
10 kettlebell swings
10 burpees
10:00 as warm-up:
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of [15′ forward bear crawl + 15′ reverse bear crawl]
A. Snatch (power or squat), build to a tough single in 10:00 or 10:00 EMOM moderate drilling 1 component of the lift
B. Muscle-up or dead hang to inverted or chin-over-bar hold, 5:00 EMOM – repeatable reps/time
+
For time w/8:00 cap:
21 squats (back, front, overhead, goblet – select variation & load that could be done unbroken throughout)
200m run
15 squats
200m run
9 squats
+
3 sets not for time:
6-15 glute-ham sit-ups (low end if you haven’t done these for the last 2 weeks)
10 supermans
