HEY MAN IS THIS THE ARCVHICE
3 rounds not for time:
12 DB Cuban presses
12 band pull-aparts
12 band passthroughs
12 behind-the-neck band presses
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A. Snatch-grip Romanian deadlift, 2-2-2-1-1-1, 3111; begin a set every 2:00
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3 rounds for time:
15m med ball bear hug carry
60 double-unders
15m med ball bear hug carry
15 row calories
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3 sets not for time:
5/side half-kneeling bottoms-up kettlebell press
20 light reverse hypers
:20/side weighted side plank (DB in off hand extended to the ceiling)
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10:00 mobility work of choice
Post results to comments.
3 sets not for time:
4-6 med ball over shoulder, any weight
:10-:20 L-sit accumulations
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A. Snatch-grip Romanian deadlift to mid-shin (use straps if needed), 2-2-1-1, 31X1; 2:30 rest
B. Shoulder-to-overhead, 3-3-3-3 moderate/tough tough-and-go @ shoulders if possible; 2:00 rest
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For time w/a partner, trading off every 500m:
6000m row
OR if working solo:
6 sets:
500m row @ same pace as last week
2:00 walk rest
Post results to comments.
5:00-10:00 sandbag & med ball play time – ground-to-lap, ground-to-shoulder, bear hug carry, bear hug squat, etc….
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A. Snatch-grip Romanian deadlift to mid-shin (use straps if thumbs are the limiter here), 2-2-2-2, 31X1; 2:30 rest
B. Shoulder-to-overhead, build quickly to a tough 5
C. L-sit on parallettes, 1 x max hold w/feet over a big 45 lb plate
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For time w/a partner, trading off every 500m:
5000m row
OR
5 sets:
500m row @ best pace sustainable within and across all sets
2:00 walk rest
Post results to comments.
5:00-10:00 strongman sandbag play time – ground-to-lap, ground-to-shoulder, bear hug carry, etc….
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A. Snatch-grip Romanian deadlift to mid-shin (use straps if thumbs are the limiter here), 3-3-3, 31X1; 2:30 rest
B. Shoulder-to-overhead, 4 x 5-8 touch-and-go @ shoulders if possible; 2:00 rest
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For time(s) @ steady effort – burpee pace should not slow down set-to-set:
.6 mile Assault Bike
30 burpees
3:00 rest
500m row
25 burpees
3:00 rest
400m run
20 burpees
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3 sets not for time:
10-15 moderate reverse hypers
:30 L-sit accumulation
Post results to comments.
5:00-10:00 strongman sandbag play time – ground-to-lap, ground-to-shoulder, bear hug carry, bear hug squat, etc….
+
A. Snatch-grip Romanian deadlift to mid-shin (use straps if thumbs are the limiter here), 5-5-5, 31X1; 2:30 rest
B. Shoulder-to-overhead, 3 x 7-10 touch-and-go @ shoulders if possible; 2:00 rest
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3 sets for even times:
500m row
20 burpees over the rower
400m run
5:00 walk rest
+
Crossover Symmetry recovery
Post results to comments.
