5:00-10:00 handstand hold/walk & triple-under practice
A. Axle front rack walking lunges, 4 x 15m; 2:00 rest
+
10:00 for reps @ 90% effort – lots of options:
5 muscle-ups or 5 strict CTB pull-ups
5/side 1-arm kettlebell snatches up to 70/53
20 alternating pistols or 30 air squats
60 double-unders
+
2 rounds for time w/team of 3-4 – cannot advance until station in front of you is cleared (if in a team of 4 someone will be resting throughout:
500m ski erg
500m row
.5 mile Assault Bike
10:00 double-/triple-under & bar muscle-ups practice – alternate between the two w/rest between, nothing fatigued
+
A. Squat snatch clusters, 3 x 1.1.1.1.1 light/moderate; :10 between singles, 2:00 rest
B. Axle Pendlay rows, 3 x 6-8, 20X2 – :02 pause w/bar pinned to abdomen w/straight wrists; 2:00 rest
+
AMRAP in 3:00 – big, thorough warm-up for this:
Assault Bike calories
10:00 jump rope (doubles and triples) and freestanding handstand hold practice – keep hands within a 4′ x 6’ mat
+
For 10:00, your choice squat or power, use 1 bar and select weights within the range that you can adjust easily/quickly minute-to-minute:
Evens: 2 snatches, 80-90% 1RM
Odds: 2 cleans, 80-90% 1RM
+
8 rounds for time w/partner, partners trade off completed movements (P1 does 10 pull-ups, P2 does 15 wall balls, P1 runs 200m, P2 does 10 pull-ups, and so on…) until 8 total rounds are completed or the clock hits 20:00:
10 pull-ups or Australian pull-ups
15 wall balls or goblet squats
200m run
+
optional:
bis,tris, & abs
sandbag carry
400m sled drag, moderate
10:00 jump rope (doubles and triples) and freestanding handstand hold practice – keep hands within a 4′ x 6’ mat
+
For 10:00, use 1 bar and select weights within the range that you can adjust easily/quickly minute-to-minute:
Evens: 2 power snatches, 75-85% 1RM
Odds: 2 power cleans, 75-85%
+
For time w/partner, trade off as needed w/only 1 working at a time:
80 DB ground-to-overhead or med ball to shoulders
100 row calories
120 burpees
+
optional:
bis,tris, & abs
sandbag carry
400m sled drag, moderate
10:00 jump rope (doubles and triples) and freestanding handstand hold practice – keep hands within a 4′ x 6’ mat
+
For 10:00 – your choice of power or squat today, use 1 bar and select weights within the range that you can adjust easily/quickly minute-to-minute:
Evens: 2 snatches, 70-80% 1RM
Odds: 2 cleans, 70-80%
+
For total reps w/a partner, split all work as desired w/only 1 working at a time:
10:00 of [1200m run + max pull-ups in remaining time]
2:00 rest
10:00 of [1600/1200m row + max wall balls in remaining time]
+
optional:
bis,tris, & abs
sandbag carry
400m sled drag, moderate
10:00 jump rope (doubles and triples) and freestanding handstand hold practice – keep hands within a 4′ x 6’ mat
+
A. 1 power snatch + 2-3 touch-and-go power cleans (at same weight you snatched), 6 x 1 tough (based on snatch); begin a set every :90
B. 1 clean-grip deadlift + 1 clean high pull, 5 x 1 @ clean max; :10 between movements, begin a set every 2:00
+
For time w/a partner, split all work as desired w/only 1 partner working at a time:
1000m row or 800m run
50 sand bag or med ball squats
50 toes-to-bar or partner anchored sit-ups w/hands at temples throughout
800m run or 800m run (whichever you didn’t do first)
50 sand bag or med ball squats
50 toes-to-bar or partner anchored sit-ups w/hands at temples throughout
+
optional:
400m sled drag, moderate
