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
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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
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. Power clean, 10 x 1 moderate across or building to a heavy single; begin a rep every :60
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Every 4:00 for 4 sets (will work out to about 2:00 of rest):
:60 wall sit @ just above parallel – unbroken is the goal, otherwise accumulate as much time as possible within the :60
:30 double-unders
12 heavy Russian kettlebell swings
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5:00-10:00 coach-led mobility work
3 rounds not for time, all light loads/resistance:
10 incline DB scap retractions
10 scap push-ups from forearms
5 seated box jumps, increase height as each set
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A. 1 squat snatch from high hang + 1 squat snatch from just below the knees + 1 squat snatch, 5 x 1; begin a set every 2:00
B. 1 & 1/4 front squat, 3-3-3-3; 2:00-3:00 rest
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Every :60 for 12:00 (6 sets of each):
1st: 5-10m handstand walk OR 12 alternating shoulder taps from top of wall walk, deliberate and controlled
2nd: 3-6/1-3 bar muscle-ups OR 6-10 alternating hip touches from bar hang OR :05-:15/side 1-arm hang from bar
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For time:
40/30 Assault Bike calories
20 DB shoulder-to-overhead, 80/55 – can split the 20 reps between arms in any fashion
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10:00 very easy aerobic work immediately following conclusion of Ass/S20
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 10:00 (5 sets of each):
1st: max strict pull-ups (add weight if you know you’ll get 10+ unweighted on first set) OR 3 pull-up negatives w/:06 controlled descent
2nd: 15m DB walking lunge, light/moderate on shoulders
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Every :60 for 15:00 (5 sets of each):
1st: :30 bottom of squat hold
2nd::30 hollow rock or hold
3rd: :30 row @ high aerobic effort (not a sprint this week)
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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)
Every :90 for 12:00 (4 sets of each):
1st: max strict pull-ups (add a little weight if you know you’ll get 10+) OR 3 pull-up negatives w/:05 controlled descent
2nd: 15m/side heavy 1-arm DB/KB overhead carry
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Every :60 for 8:00 (4 sets of each):
1st: 10-15 unbroken wall balls
2nd: :30 row hard
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For time:
400m heavy 1-arm Farmer’s walk, switch sides as desired but goal is to keep the DB/KB off the ground
+
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)
8:00 to establish a heavy front squat double
4:00 rest
8:00 to establish a heavy push press double
4:00 rest
6:00 of (10 double-unders + 10 kettlebell swings + 10 burpees + 20/10/10 + 30/10/10 + 40/10/10 and so on…)
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5:00-10:00 coach-led mobility work
