10:00 jump rope & freestanding handstand hold practice – keep hands within a 4′ x 6’ mat
+
For 12:00, use 1 bar and select weights within the range that you can adjust easily/quickly minute-to-minute:
Evens: 1 squat snatch, 80-90% 1RM
Odds: 1 squat clean, 80-90% 1RM
+
AMRAP in 18:00 w/a partner, trade off as desired by only 1 partner works at a time:
20 CTB pull-ups
20 wall balls, 30/20 to 10′
20 row calories
200m run
30 pull-ups
30 wall balls
30 row calories
300m run
40 pull-ups
40 wall balls
40 row calories
400m run
and so on…
+
optional:
bis,tris, & abs
sandbag carry
400m sled drag, moderate
Run, row, Assault Bike, and/or ski erg @ easy pace
3 sets easy of (10 bird dogs + 10 dead bugs)
A. Squat clean or squat snatch, 12:00 to build to a heavy single
B. DB bench press, 3 x 5-6, 21X1; 2:00 rest
+
For reps
4:00 of (500m row + max push-ups in remaining time)
2:00 rest
4:00 of (400m run + max alternating DB snatches in remaining time)
+
3 rounds not for time:
:30/side plank
25 band good morning
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. Front squat or overhead squat, 10:00 to build to a heavy set of 3 (begin each set w/a squat clean or squat snatch if possible)
B. DB bench press, 3 x 6-8, 21X1; 2:00 rest
+
For time:
40 pull-ups or Australian pull-ups
400m run
40 wall balls
+
3 rounds not for time:
:30/side plank
20 band good morning
A. High hang squat snatch, 6 x 1 moderate/fast; begin a rep every :90
B1. Back squats, 5-5-5, 20X1; :90 rest
B2. Weighted strict pronated pull-ups, 3 x 3-4, 21X0; :90 rest
+
For reps & time:
4 sets of (:30 med ball bear hug squats + :30 rest)
2:00 rest
600m run
+
3 sets:
1-3 rope climbs – focus on proper footwork or legless kip if already proficient w/legs
:30 rest
max L-sit on parallettes
:30 rest
A. Squat snatch, build to a tough single for the day without forcing anything
B. 1 & 1/4 back squats, 2-2-2-2; 2:00-3:00 rest
C. Weighted strict pronated pull-ups, 3 x 4-6, 21X0; 2:00 rest
+
10 rounds for time w/a partner, alternate full rounds so each partner completes 5 (5 rounds w/1:1 work:rest if going solo):
10 toes-to-bar
15 wall balls. 30/20 to 10/9
+
3 sets:
1-2 rope climbs – focus on proper footwork or legless kip if already proficient w/legs
:30 rest
max L-sit on parallettes
:30 rest
A. Squat snatch, 3-6 x 1 @ 90+% 1RM – crisp reps more important than load, don’t force anything; begin a rep every 2:00
B. 1 & 1/4 back squats, 3-3-3; 2:00-3:00 rest
+
For reps:
5:00 strict pronated pull-ups
5:00 rest
5:00 wall balls, 30/20 to 10/9
+
3 sets:
1-2 rope climbs
:30 rest
max L-sit on parallettes
:30 rest
