3 sets as easy warm-up:
200m easy jog
:30 plank march (alternate raising an arm out in front from a plank position)
10 hip extension, 20X0
+
10:00 ring muscle-up & pistol practice – everything non-fatigue, alternate movements w/rest between, work on efficient kipping and solid bottom position of pistol
+
A. 1 squat clean + 1 hang squat clean from below the knees + 1 squat clean from above the knees, 6-8 x 1 moderate/crisp out of the hole; begin set every :90
B1. Bent-over DB row (both @ same time), 3 x 6-8, 11X1; :90 rest
B2. DB floor press, 3 x 5-6, 30X0; :90 rest
+
5 sets even, goal is same pace across and same rep scheme if breaking the thrusters:
.5 mile Assault Bike – high breathing effort, not all-out
9 unbroken thrusters, up to 115/75
2:00 walk rest
3 sets as easy warm-up:
200m easy jog
10/side plank rotations
5-10 hip extension, 2020
+
10:00 ring muscle-up & pistol practice – everything non-fatigue, alternate movements w/rest between, work on efficient kipping and solid bottom position of pistol
+
A. 1 squat clean + 1 hang squat clean from below the knees, 6-8 x 1 moderate/crisp out of the hole; begin set every :90
B1. Bent-over DB row (both @ same time), 3 x 4-6, 1113; :90 rest
B2. DB floor press, 3 x 6-8, 30X0; :90 rest
+
4 sets even, goal is same pace across and same rep scheme if breaking the wall balls:
500/400m row
25 wall balls, 20/14 to 10
2:00 walk rest
4 sets as easy warm-up:
200m easy jog
15m med ball bear hug carry
10 alternating side lunges
+
10:00 ring muscle-up & pistol practice – everything non-fatigue, alternate movements w/rest between, work on efficient kipping and solid bottom position of pistol
+
Every :60 for 14:00 (7 sets of each):
1st: 1 squat clean + 1 hang squat clean + 1 thruster, light/moderate – no fighting out of the hole or at thruster lockout
2nd: 1 rope climb or 4-6 strict rope pull-ups
+
4 sets w/emphasis on movement quality over absolute speed:
15 push-ups, 1011 – stick to the tempo
15 glute-ham sit-ups
:60 Assault Bike, increase rpm each set
:60 rest
2 rounds as easy warm-up:
:10 top of dip hold
:10 middle of dip hold
:10 bottom of dip hold
:10 chin-over-bar hold
:10 bent-arm hang
:10 passive hang
2:00 easy row, Bike, or ski erg
+
10:00 ring muscle-up practice/tech work – strict if possible, kip/jumping/banded as needed, turn into an easy EMOM if proficient
+
A1. Weighted strict CTB pull-ups, 2-2-1-1, 21X0; :90 rest
A2. Behind-the-neck shoulder press, 2-2-1-1, 3112; :90 rest
+
Every :60 for 20:00 (10 sets of each):
1st: 3 squat clean singles, begin moderate and make 2-3 jumps throughout, reps must be completed in under :20 each round
2nd: 4-6 strict toes-to-bar or toes-to-rings, if these are easy then slow them down
+
3 sets:
30m med ball bear hug carry
5-10 ab wheel rollouts
:60 rest
3 rounds not for time, all light loads/resistance:
12 incline DB scap retractions
12 Trap 3
12/side band external rotations
+
A. Squat clean, 6-8 x 1 @ 75-85% max; rest as needed
B1. Front squat, 1-1-1, 40X1; :90 rest
B2. Pendlay rows, 3 x 6-8, 10X0; :90 rest
+
AMRAP in 7:00:
7 sand bag or med ball over the shoulder
7 strict ring dips or 14 push-ups
14 row calories
+
3 rounds not for time:
5/side single-leg reverse hypers, 2111 – that’s a :01 hold @ the top
20 GHD Russian twists
3 rounds not for time, all light loads/resistance:
12 incline DB scap retractions
12 Trap 3
12/side band internal rotations
+
A. Squat clean, build quickly to a tough single for the day – not a max, no misses
B1. Front squat, 2-2-2, 40X1; :90 rest
B2. Pendlay rows, 5-5-5, 1112; :90 rest
+
For reps/time:
5:00 strict pronated pull-ups – return to dead hang even if down to singles
5:00 rest
For time w/5:00 cap:
100 wall balls, 30/20 to 10/9
+
3 rounds not for time:
7-10 moderate reverse hypers
20 GHD Russian twists
