Squat & upper pull strength + couplet

3 rounds as warm-up:
10 pvc passthroughs
8 pvc good mornings
6 pvc squats – back or overhead
+
Every 3:00 for 15:00 (5 sets):
5 overhead squats
5 dual DB bent-over rows
+
5 rounds for time w/10:00 cap:
10 front squats, moderate up to 135/95 from the ground (full squat clean counts as 1st rep)
10 toes-to-bar or 5/3 bar muscle-ups
+
5:00-10:00 coach-led mobility

Gymnastics skill + aerobic recovery

For completion as warm-up:
15m toe walk
15m heel walk
15m walking lunges
15m bear crawl
:30-:60 relaxed 2-arm hang from bar
500m row, 400m ski erg, or 1000m bike erg
+
Every :60 for 10:00 (5 sets of each):
1st: upper gymnastics press tech
2nd: upper gymnastics pull tech
+
For completion @ easy effort:
7:00 bike
:60 rest
7:00 row
:60 rest
7:00 of [1 lap around the gym Farmer’s walk + 1 lap around the gym overhead plate carry + 1 lap around the gym bear hug or front rack carry]
*can be done in any order, so larger classes will split up into groups starting at different stations
+
5:00-10:00 coach-led mobility

Weightlifting + intervals + accessory

2 rounds as warm-up:
10 slow alternating bird dogs
10 slow alternating dead bugs
5 air squats w/alternating single-arm reach overhead
+
Every 2:00 for 10:00 (5 sets):
5-4-3-2-1 hang clean pulls from :01 pause just below the knees – emphasis on vertical shins when paused followed by aggressive acceleration and speed @ the hips
+
5 sets for reps:
2:00 of [10 light/moderate deadlifts + 400′ shuttle run (6 x 25′ out & back) + max double-unders in remaining time]
:60 rest
+
3 sets:
12 alternating dual DB curls
24 band tricep pressdowns
:30 hollow rock – emphasis on low back pressed into ground
OR
mobility work
*both if time allows

Squat & upper pull strength + AMRAP

3 rounds as warm-up:
10 prisoner walking lunges
5 scap pull-ups
:30 handstand hold or plank
+
Every 3:00 for 15:00 (5 sets):
3 back squats, 22X1
3 strict pronated CTB pull-ups – weight or band-assist as needed to ensure challenging singles each set
+
AMRAP in 7:00:
3 pull-ups
3 thrusters, light/moderate up 100/65 or DBs
6/6
9/9
and so on…
OR
AMRAP in 7:00:
3 CTB pull-ups
3 overhead squats, 100/65
6/6
9/9
and so on…
+
5:00-10:00 coach-led mobility

PC & SA press strength + partner AMRAPs

3 rounds as warm-up:
10 alternating single-leg prisoner good mornings
5 table hold to L-sits
+
Every 2:30 for 15:00 (6 sets)
2 power clean singles
3-4 dual DB Z press
+
AMRAP in 10:00 w/a partner:
10 T hand-release push-ups or handstand push-ups
10 alternating DB snatches, up to 50/35
max calories
*both partners are working the entire time, with 1 accumulating rounds of pushing/snatching while the other accumulates calories… partners can switch off at any time
*score 1: total reps of push-up/snatch
*score 2: total calories
+
5:00-10:00 coach-led mobility

Rest