HEY MAN IS THIS THE ARCVHICE
Run, row, Assault Bike, and/or ski erg @ easy pace
5 rounds of (1/side Turkish get-up + 1-5 strict pull-ups or :05 chin-over-bar hold)
Every :90 for 12:00 (4 sets of each):
1st: 1 snatch-grip deadlift, 31X1
2nd: 3-6 seated on floor DB shoulder presses, 11X1
+
For time w/a 9:00 cap:
10 Russian kettlebell swings, heavy
1 wall walk
9 Russian kettlebell swings
1 wall walk
8 Russian kettlebell swings
1 wall walk
and so on until…
1 Russian kettlebell swing
1 wall walk
OR
10-9-8-7-6-5-4-3-2-1 for time w/a 9:00 cap:
Russian kettlebell swings, tough
Handstand push-ups
+
5:00-10:00 coach-led mobility work
Post results to comments.
Run, row, Assault Bike, and/or ski erg @ easy pace
10 alternating Turkish get-up + windmill
Every :90 for 15:00 (5 sets of each):
1st: 2 snatch-grip deadlifts, 31X1
2nd: 5-10 strict handstand push-ups or 3-4 seated on floor DB shoulder presses
+
Every 5:00 for 3 even sets:
15 kettlebell swings, moderate unbroken
15 burpees
250/200m row
+
5:00-10:00 coach-led mobility work – 1-2 upper & 1-2 lower pieces
Post results to comments.
Run, row, Assault Bike, and/or ski erg @ easy pace
10 alternating Turkish get-up + windmill
Every :90 for 12:00 (4 sets of each):
1st: 3 snatch-grip deadlifts, 31X1
2nd: 5-10 strict handstand push-ups or 4-6 seated on floor DB shoulder presses, 21X1
+
For time & movement quality, 10:00 cap:
12 power cleans or 24 kettlebell swings*
400m run
9 power cleans or 18 kettlebell swings
300m run
6 power cleans or 12 kettlebell swings
200m run
+
5:00-10:00 coach-led mobility work – 1-2 upper & 1-2 lower pieces
*select movement/loads that allow for quality reps and the first set (12 or 24) to be completed in :60-:90 – think moderate, quick singles for power cleans or heavy kettlebell swings
Post results to comments.
10:00 muscle-up practice/tech work
+
A. Squat snatch, accumulate 7-10 singles @ 72-77% of tested 1RM; rest as needed between – quality over volume/load
B. Back squat w/no belt, lifters, or knee sleeves, 5-5-5 all tough, 40X1; 2:30 rest
C1. Seated on floor DB shoulder press, 3 x 6-8, 21X1; :60 rest
C2. Strict pronated pull-ups, 3 x 3-4, 21X0; :60 rest
+
5 sets, goal is unbroken movements throughout:
6-9 CTB pull-ups
:30 rest
18 wall balls, 20/14 to 10/9
:30 rest
36 double-unders
:30 rest
Post result to comments.
A. Front squat, build to a heavy triple, 22X1
B. Squat clean, 12 x 1 starting @ 65% max and build a bit from there if things are crisp; begin a rep every :30
C. Muscle-ups or dead hang to inverted, 5:00-8:00 practice/tech work – all crisp reps, no misses,
+
4 sets:
:60 strict pull-ups or very challenging ring rows
:60 rest
:60 strict handstand push-ups or 6-8 seated on floor DB shoulder press, 21X1
:60 rest
+
3 rounds for time:
12 alternating front rack lunges, heavy
500m row or 350m ski erg or 30/20 Assault Bike calories
Post results to comments.
10:00 muscle-up practice/tech work
+
A. Squat snatch, accumulate 10 singles @ 70-75% of tested 1RM; rest as needed between
B. Back squat w/no belt, lifters, or knee sleeves, 8-7-6 starting light & building, 40X1; 2:30 rest
C1. Seated on floor DB shoulder press, 3 x 8-10, 21X1; :60 rest
C2. Strict pronated pull-ups, 3 x 4-6, 21X0; :60 rest
+
3 sets, goal is unbroken movements throughout:
10 toes-to-bar
:30 rest
20 wall balls, 20/14 to 10/9
:30 rest
40 double-unders
:30 rest
Post result to comments.
