Run, row, Assault Bike, and/or ski erg @ easy pace
3 rounds of(1/side Turkish get-up + 10 controlled scap push-ups)
Every :90 for 15:00 (5 sets of each):
1st: 3 clean-grip deadlifts beginning @ 90% clean max and adding a bit from there, 11X1
2nd: 5-6 DB bench press, 21X1
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For reps (swings):
:90 of (7 wall walks + max heavy kettlebell swings)
:30 rest
:90 row easy
:30 rest
:90 of (5 wall walks + max heavy kettlebell swings)
:30 rest
:90 row easy
:30 rest
:90 of (3 wall walks + max heavy kettlebell swings)
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5:00-10:00 coach-led mobility work
Run, row, Assault Bike, and/or ski erg @ easy pace
3 rounds of(1/side Turkish get-up + 10 controlled scap push-ups)
A. Clean-grip deadlifts, 10 x 3 @ 90-100% clean max (if you don’t have a recent clean max, select a weight that allows for speed throughout, these should not feel like heavy deadlifts), 11X1; begin a set every :60
+
AMRAP in 10:00:
Strict pull-ups, 200m run every time you break
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3 rounds:
:30 L plank
:30 R plank
:30 rest
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5:00-10:00 coach-led mobility work
Run, row, Assault Bike, and/or ski erg @ easy pace
3 rounds of(1/side Turkish get-up + 10 controlled scap push-ups)
Every :90 for 9:00 (6 sets):
2 power clean singles, moderate/tough
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3 rounds for time w/5:00 cap:
13 deadlifts, moderate up to 275/185 – select weight that is achievable unbroken, if any doubt on weight, use your best load from the power clean double
67 double-unders or single-unders
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3 rounds:
:30 L side plank
:30 rest
:30 R side plank
:30 rest
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5:00-10:00 coach-led mobility work
Run, row, Assault Bike, and/or ski erg @ easy pace
3 rounds of(1/side Turkish get-up + 10 controlled scap push-ups)
5 rounds for loads/reps:
:90 of (3 power snatches or power cleans (your choice) + max double-unders in remaining time)
:90 rest
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3 sets for reps:
:60 wall walks or handstand push-ups if proficient
:60 kettlebell swings – your choice weight
:60 rest
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5:00-10:00 coach-led mobility work
Run, row, Assault Bike, and/or ski erg @ easy pace
3 rounds of(1/side Turkish get-up + 10 controlled scap push-ups)
Every :90 for 15:00 (5 sets of each):
1st: 3 front squats or overhead squats (only if mobility allows for quality bottom of squat & overhead positions), from the ground
2nd: 6-12 tough upper body pulls – Australian, pull-up, CTB, muscle-up, etc.
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3 sets for reps:
:60 wall balls
:60 double-unders
:60 rest
+
5:00-10:00 coach-led mobility work
Run, row, Assault Bike, and/or ski erg @ easy pace
3 rounds of(1/side Turkish get-up + 10 controlled scap push-ups)
Every :90 for 15:00 (5 sets of each):
1st: 3-5 power cleans – touch-and-go if proficient, otherwise drop and quick reset
2nd: 3-5 DB push press, 21X1
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AMRAP in 6:00:
60/45/30/15 double-unders – same reps/round, select a number that’s achievable in under :60
30 Russian kettlebell swings
15 burpees
OR Wellness Challenge re-test, for time:
250m row
15 burpees
25 kettlebell swings
15 burpees
250m row
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5:00-10:00 coach-led mobility work
