Run, row, Assault Bike, and/or ski erg @ easy pace
3 sets easy of (10 bird dogs + 10 dead bugs)
A. 1 squat clean + 1 front squat, 6 x 1 moderate/tough; begin a set every :90
B. Seesaw DB bench press (non-working arm stays @ lockout), 3 x 10-12 (5-6/side); 2:00 rest
+
AMRAP in 7:00:
3 DB thrusters, tough
3 toes-to-bar or sit-ups w/feet anchored by DBs and finger tips touching the temples throughout
6 DB thrusters
6 toes-to-bar or sit-ups
9 DB thrusters
9 toes-to-bar or sit-ups
and so on…
+
3 rounds not for time:
:30/side plank
20 band good mornings or 10-15 light reverse hypers
10:00 pistol & bar muscle-up practice
+
A. Axle front rack walking lunge, 4 x 10m; 2:00 rest
B. 1-arm DB rows, 3 x 10-15/side, no tempo heavy; :45 between sides
+
10:00 @ 80% – save the intensity for the prowler:
5/side 1-arm DB thrusters
20 double-unders
10 toes-to-bar
20 double-unders
+
3 sets:
:25 prowler sprint outside
4:05 walk rest
+
Optional not for time:
400-800m sandbag or med ball carry, switch sides every 100m
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of [5-10 strict toes-to-bar or hanging knee raises + 10-15 light kettlebell swings]
Every :90 for 12:00 (4 sets of each):
1st: 4-5 back squats, 31X1
2nd: :30 nose-to-wall or tripod headstand hold
+
AMRAP in 7:00:
500m row or 400m run or .6 mile Assault Bike
50 alternating KB/DB goblet reverse lunges, moderate/tough
max double-unders in remaining time
+
5:00-10:00 mobility work – coach-led
3 sets not for time:
3-5/leg pistols or shrimp squats
1-5 bar muscle-ups
+
A. Axle front rack walking lunge, 3 x 15m; 2:00 rest
+
For time:
50 toes-to-bar
+
AMRAP in 5:00:
Double-unders
+
3 sets:
:20 prowler sprint outside
3:40 walk rest
+
Optional not for time:
400-800m sandbag or med ball carry, switch sides every 100m
10:00 pistol & bar muscle-up practice
+
A. Axle overhead walking lunges, build to a very heavy 15m
B. Standing hand-over-hand sled pull, 4 x 10m tough but lats doing most of the work rather than torso/hips; :90-2:00 rest
+
Every 2:00 for 5 sets:
10 toes-to-bar
30 double-unders
+
3 sets:
:15 prowler sprint outside
2:45 walk rest
+
Not for time:
400-800m sandbag or med ball carry, switch sides every 100m
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets of [4-6/side light DB external rotations + 4-6/side pistols (to a bench if full range w/flat foot isn’t there yet)]
Every :90 for 15:00 (5 sets of each):
1st: 6-8 alternating reverse lunges (bar on back)
2nd: 10 alternating DB rows from plank position
+
AMRAP in 10:00:
10 toes-to-bar, 10 glute-ham sit-ups, or abmat 20 sit-ups
200m run
40 double-unders or single-unders
+
5:00-10:00 coach-led mobility work – 2-4 movements/positions
