Run, row, Assault Bike, and/or ski erg @ easy pace
3 sets easy of (10 bird dogs + 10 dead bugs)
Thruster review/practice
A. Squat clean + front squat OR squat snatch + overhead squat (whichever you did not do last week), 1 moderate every :60 for 8 sets or 8:00 to build to a challenging set if the movement is smooth
B. Pull-up variations (whichever you’ve been working on), 1 x max reps
+
For time w/8:00 cap:
30 toes-to-bar
400m run
30 thrusters, 75/45 (sub light DBs if front rack limits movement/intensity
+
3 rounds not for time:
:30/side plank
10 supermans w/pause @ top
Run, row, Assault Bike, and/or ski erg @ easy pace
3 sets easy of [10 bird dogs + 10 dead bugs]
DB snatch review/practice + find your weight
A. Squat clean + front squat OR squat snatch + overhead squat, 1 moderate every :60 for 8 sets or 8:00 to build to a challenging set if the movement is smooth
B. Pull-up variation (strict, kipping, CTB, etc.), 1 set every :60 for 7 sets – same variation and reps as last week
+
AMRAP in 7:00:
400m row
300m run
20 alternating DB/KB snatches, moderate/tough
max burpees in remaining time
+
3 rounds not for time:
:30/side plank
10 supermans w/pause @ top
10:00 as warm-up:
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets of [6-8/side light DB external rotations + 4-6/side pistols (to a bench if full range w/flat foot isn’t there yet)]
5 rounds of:
3:00 of [200m run or 250m row or .3 mile Assault Bike + max rounds in remaining time of 5 strict pull-ups + 7 burpees + 9 wall balls]
3:00 rest
+
3 sets not for time:
:15-:30/side plank
rest as needed
10:00 as warm-up:
Run, row, Assault Bike, and/or ski erg @ easy pace
3 sets of [5-6/side moderate/tough 1-arm DB rows + 4-5/side pistols (to a bench if full range w/flat foot isn’t there yet)]
Every 3:00 for 30:00 (5 rounds of each):
1st: :90 of [15 wall balls + max double-unders in remainder of the :90]
2nd: 450/350m row @ high aerobic effort – goal is same or slightly fast pace set-to-set
+
3 sets not for time:
:15-:30/side plank
rest as needed
10:00 as warm-up:
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets of [6-8/side moderate/tough 1-arm DB rows + 4-5/side pistols (to a bench if full range w/flat foot isn’t there yet)]
Every :90 for 30:00 (5 rounds of each):
1st: 15m (length of rig) DB walking lunges – treat this as strength work, go heavy!
2nd: 10-15 toes-to-bar, knees-to-elbows, or 15 anchored sit-ups
3rd: 200m row @ high effort
4th: :45 double-unders
+
3 sets not for time:
:15-:30/side plank
rest as needed
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…
