Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets of (6-8/side light DB external rotations + 5-6/side pistols or shrimp squats)
A. Turkish get-ups, 4 x 1/side tough, slow, & controlled; begin a side every :90
+
4:00 of (10 strict pull-ups + 10 wall balls)
4:00 rest
4:00 of (10 DB alternating reverse lunges + 30 double-unders or single-unders)
4:00 rest
4:00 of (200m run + 15 light kettlebell swings)
+
5:00-10:00 coach-led mobility work – 2-4 movements/positions
Run, row, Assault Bike, and/or ski erg @ easy pace
Dynamic mobility work – coach-led
AMRAP in 18:00 w/a partner, trade off as desired by only 1 partner works at a time:
20 pull-ups or Australian pull-ups
20 wall balls
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:
Abs, bis, & tris of choice
Sled drag
Sandbag carry
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
A. Strict muscle-up, front lever, or dead hang to inverted, 10:00 practice/progressions
B. Snatch, build to a heavy single for the day
+
3 sets:
30 wall balls, 20/14 to 10
20 CTB pull-ups
1:1 work:rest
+
3 rounds not for time:
30 band good mornings
10-15 handstand push-ups or 3-6 wall walks
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets of [10-12/side light DB external rotations + 4-6/side pistols or shrimp squats]
Dynamic mobility – coach-led
AMRAP in 12:00:
6 strict pull-ups
9 hand-release push-ups
12 wall balls
+
4:00 rest
+
For time – athlete’s choice:
500m row
OR
400m run
OR
.5 mile Assault Bike
OR
400m ski erg
+
5:00-10:00 coach-led mobility work – 2-4 movements/positions
Run, row, Assault Bike, and/or ski erg @ easy pace
Dynamic mobility work – coach-led
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:
Abs, bis, & tris of choice
Sled drag
Sandbag carry
