3 sets not for time:
12 scap pull-ups
12 overhead barbell shrugs
12 scap push-ups
:30/side very gentle sleeper stretch
10:00 muscle-up or monkey bar practice/tech work
+
For reps @ sustainable effort throughout:
5:00 of [10 toes-to-bar + 20 alternating box step-up/step-downs @ 24/20]
2:00 rest
5:00 of [10 wall balls @ 30/20 to 10 + 10 tough alternating DB rows from plank]
2:00 rest
5:00 of [10 row, ski erg, or Assault Bike calories + 40 double-unders]
2:00 rest
5:00 of [400m run + max time spent in side plank in remaining time (alternate sides as needed)]
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets of (10 band dislocates + 10 band pull-aparts + 10 band behind-the-neck presses)
2 sets of (:05-:10/side bottom of pistol hold + 5 scap pull-ups + :30 plank on ground)
A few minutes to prep all stations and review movements
+
For reps @ easy, sustainable effort:
5:00 of [10 toes-to-bar + 20 box jumps w/step-downs or alternating step-up/step-downs @ 24/20]
2:00 rest
5:00 of [10 wall balls + 10 alternating DB rows from plank]
2:00 rest
5:00 of [10 row/ski/Bike calories + 40 double-unders]
2:00 rest
5:00 of [400m run + max time spent in side plank in remaining time (alternate sides as needed w/goal of staying in a plank throughout)]
+
5:00-10:00 coach-led mobility work
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of (10 bird dogs + 10 dead bugs + :10 2-arm passive hang from bar + 10 wall balls w/:01 hold @ bottom)
A. Hang clean (power or squat) from pause just below knees, 4-3-2-4-3-2 speed/quality over load; begin a set every 2:00
+
AMRAP in 9:00:
5 wall walks
5 toes-to-bar
5 tough Russian kettlebell swings
5 wall walks
10 toes-to-bar
10 Russian kettlebell swings
5 wall walks
15 toes-to-bar
15 Russian kettlebell swings
and so on…
+
5:00-10:00 coach-led mobility
3 rounds not for time, all light loads/resistance:
12 incline DB scap retractions
12 Trap 3
12/side band internal rotations
+
A. Hang squat clean, build to a moderate single for the day
B. Front squat, 3 x 6-8, 40X1; 2:30 rest
+
AMRAP in 9:00:
5 wall walks
5 toes-to-bar
5 tough Russian kettlebell swings
5 wall walks
10 toes-to-bar
10 Russian kettlebell swings
5 wall walks
15 toes-to-bar
15 Russian kettlebell swings
and so on…
+
3 rounds not for time:
15 light reverse hypers
15 glute-ham sit-ups
3 rounds not for time, all light loads/resistance:
12 incline DB scap retractions
12 Trap 3
12/side band internal rotations
+
A. Hang squat snatch, build to a moderate single for the day
B. Back squat, 1-1-1-1, 42X1; rest as needed
+
AMRAP in 9:00:
5 toes-to-bar
4 push-ups
3 deadlifts, 115/75
2 hang power cleans, 115/75
1 shoulder-to-overhead, 115/75
+
3 rounds not for time:
:30 weighted Sorensen hold
12 glute-ham sit-ups
Run, row, Assault Bike, and/or ski erg @ easy pace
3 sets easy of (10 bird dogs + 10 dead bugs + :10 2-arm passive hang from bar)
Every :90 for 15:00 (5 sets of each):
1st: 1 deadlift + 1 hang power clean + 1 push press
2nd: max unbroken strict pull-ups or muscle-ups or band-assisted strict pull-ups (lightest band that allows at least 3 reps)
+
AMRAP in 9:00 – you pick the weight, can be barbell or DBs:
5 toes-to-bar
4 push-ups
3 deadlifts
2 hang power cleans
1 shoulder-to-overhead
+
5:00-10:00 coach-led mobility
