Dynamic mobility work – coach-led

AMRAP in 15:00 in teams of 2:
36 double-unders
9 deadlifts
6 hang power cleans
3 shoulder-to-overhead
*partners trade off completed rounds, same load for all 3 barbell movements up to 155/105
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2 rounds not for time:
30 med ball Russian twists
30 alternating DB curls

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3 sets as warm-up:
2 DB Devil’s presses
4 squats w/DBs @ shoulders
6 ring rows or Australian pull-ups

Every :90 for 12:00 (4 sets of each):
1st: 2-3 front squats front the ground – squat clean counts as 1st rep
2nd: 5-15 toes-to-bars – goal is unbroken & repeatable for all 4 sets
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3 sets for even times (so not all-out like last week):
30 wall balls
300m row or 250m ski erg or 600m bike erg or .3 mile Assault/Echo Bike
*rest the same amount of time it takes to complete the work, or pair up someone and rest while they go until you each have completed 2 rounds
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5:00-10:00 coach-led mobility

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3 rounds as warm-up:
:30 hollow hold
:20 hang from bar
10 unweighted GHD hip extensions

10:00 coach-led gymnastics practice of choice – pick 1-2 movements, preferably a push & pull, and alternate between them
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5 rounds of steady movement:
:60 plank on ground
:60 walking lunges or light Turkish get-ups – your choice
:60 single-unders
:60 bike/row/ski
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5:00-10:00 mobility work – coach-led

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For completion as warm-up:
2:00 row/bike/ski easy
10 alternating toe touches from plank
6 alternating Turkish get-ups w/windmill @ top
10 alternating toe touches from plank

Every :90 for 15:00 (5 sets of each):
1st: 4 overhead squats
2nd: 4 snatch-grip Pendlay rows
*light/moderate & perfect reps for the overhead squat, clear touch of bar to the abdomen on the Pendlay rows… can be the same or different loads for these…
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For time w/10:00 cap:
10-8-6-4-2 strict pull-ups OR 5-4-3-2-1 bar or ring muscle-ups if you’re proficient
10-20-30-40-50 double-unders
*so 10 pull-ups, 10 double-unders, 8 pull-ups, 20 double-unders, 6/30, 4/40, 2/50
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5:00-10:00 mobility work – coach-led

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For completion as warm-up:
10 inchworms
30m Farmer’s walk
:30 hollow rock
30m Farmer’s walk

Every :90 for 15:00 (10 sets):
1 moderate/tough power clean
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Every :60 for 15:00 (5 sets of each):
1st: 8 touch-and-go deadlifts, light/moderate & smooth
2nd: 8 bar-facing burpees
3rd: :30 row/bike/ski moderate
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5:00-10:00 coach-led mobility

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2:00 easy bike or row
2 sets of (8 alternating hip internal rotations + 8 alternating toe touches from plank)
2 sets of (4 walking lunges + 4 box step-ups + 1 wall walk)
2 sets of (2 single-arm DB overhead walking lunges + 2 DB box step-ups + 1 strict handstand push-up)
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For time w/10:00 cap:
200’ single DB overhead walking lunges (4 x 25m out & 25m back)
50 single DB box step-ups, 50/35 to 24/20
50 strict hanstand push-ups
200’ handstand walk
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5:00-10:00 coach-led mobility

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