Partner stuff

10:00 dynamic mobility work – coach-led
+
AMRAP in 24:00 w/a partner:
40 double-unders
200m run
[12 single DB box step-ups + 8 toes-to-bar]
*partners alternate completed movements throughout
+
bis/tris/abs of choice or easy walk cool-down

Weightlifting testing + couplet

3 rounds as warm-up:
6 pvc passthroughs
6 pvc good mornings
6 pvc squats – back or overhead
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12:00 to build to a tough but solid power clean & jerk or power snatch single
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For time w/12:00 cap:
12-9-6-3 dual DB Devil’s press
24/18 calories
*so 12/24, 9/24, 6/24, 3/24 (or 12/18, 9/18, 6/18, 3/18)
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5:00-10:00 coach-led mobility

Gymnastics & jumping skill + aerobic & carries

For completion as warm-up:
15m toe walk
15m heel walk
15m walking lunges
15m bear crawl
15m crab walk
:60 relaxed hang from bar
:30 handstand hold or :60 plank
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Every :60 for 15:00 (5 sets of each):
1st: upper gymnastics press tech
2nd: upper gymnastics pull tech
3rd: jump rope tech
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15:00 @ easily sustainable effort:
200m run or 400′ shuttle run if raining
100′ tough carry of choice – Farmer’s walk, dual KB front rack, bear hug, overhead, mixed
20 calories – your choice bike/row/ski
100′ tough carry of choice – can be same as the first or differ
+
5:00-10:00 coach-led mobility

Weightlifting & scap strength + GMW intervals + accessory

2 rounds as warm-up:
10 alternating dead bugs
10 alternating bird dogs
5 goblet squat curl to halo
+
Every 3:00 for 15:00 (5 sets):
3 overhead squats
:30 relaxed hang from bar or :10-:20 chin-over-bar hold
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3 sets for total calories:
3:00 of [15 pull-ups + 300′ shuttle run + max in remaining time wall balls]
:60 rest
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3 sets:
6-8/side band Pallof press
:10-:20/side star plank
OR
mobility work

Hinge & press strength + triplet

3 rounds as warm-up:
10 light alternating hang DB snatches
5-10 push-ups
:30 supine plank or table hold
+
Every 3:00 for 15:00 (5 sets):
3 clean-grip deadlifts, 21X1
6 alternating DB/KB Z presses
+
2 rounds for time w/10:00 cap:
300m run
20 bar-facing burpees
10 power cleans, moderate load up to 155/105 if using barbell, can go w/dual DBs if you’d prefer
+
5:00-10:00 coach-led mobility

Weightlifting & upper pulling strength + triplet

3 rounds as warm-up:
5 prisoner Kang squats
5-10 scap pull-ups
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Every 3:00 for 15:00 (5 sets):
4-6 squat clean singles, moderate
2-3 pronated strict pull-ups – band-assist or weight as needed to make 3-4 unbroken & challenging
+
AMRAP in 10:00:
8 alternating DB rows from plank
12 dual DB walking lunges – DBs can be held anywhere
32 double-unders
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5:00-10:00 coach-led mobility