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 15:00:
Intervals 1-5: 1 snatch-grip deadlift, 31X1 – add weight each set as long as positions are solid
Intervals 6-10: 4-6 DB push presses, 21X1 – add weight each set as long as lockout is strong
+
Death by kettlebell swing & burpee, continue to the next minute only if you complete all required reps:
Minute 1: 1 Russian kettlebell swing + 1 burpee
Minute 2: 2 Russian kettlebell swings + 2 burpees
Minute 3: 3 Russian kettlebell swings + 3 burpees
and so on up to
Minute 10: 10 Russian kettlebell swings + 10 burpees
+
5:00-10:00 coach-led mobility work
5:00-10:00 handstand hold or walk practice
+
A. Split jerk, build quickly to a tough single for the day, then accumulate 3-6 singles @ 80-85% of that according to feel
B. 1 snatch-grip deadlift + 1 snatch pull, 5 x 1 95-105% of snatch max; :10 between movements, 2:00 rest
+
4 sets for even times, switch movement order each set:
5 wall walks
10 touch-and-go deadlifts, light up to 185/125
500m row
50 double-unders
2:00 rest
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
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: 1-5 wall walks – should be completed in roughly :30 each round
+
Every 2:00 for 12:00 (3 sets of each):
1st: 5/side 1-arm kettlebell clean & jerks
2nd: 250m row or 200m run or .4 mile Assault Bike
+
5:00-10:00 coach-led mobility work – 1-2 upper & 1-2 lower pieces
3 sets not for time:
30m medball bear hug carry
15 light band pull-aparts
+
A. 1 snatch-grip deadlift + 1 snatch pull, 3 x 1 starting @ snatch max and building a bit from there; :10 between movements, 2:00 rest
B. 1-arm DB overhead carry, 3 x 30m/side tough; :60 between sides
+
For time w/a partner, trading off every 500m:
8000m row
OR if working solo:
8 sets:
500m row
2:00 walk rest
3 sets not for time:
15m medball bear hug carry
:20-:30 L-sit accumulation
+
A. Snatch-grip deadlift from deficit (feet elevated 2-3”), 3-2-1-1, 31X1; 2:30 rest
B. Split jerk, build quickly to a tough single for the day
+
For time w/a partner, trading off every 500m:
7000m row
OR if working solo:
7 sets:
500m row
2:00 walk rest
