10min 85% effort:
– Run 200m
– 20 DU
– 10 air squats
rest 4mins
10min 85% effort:
– 2 wall walks
– 2 burpee MU/CTB pull-up/5 ring rows
– Row 200m
rest 4mins
10min 85% effort:
200m run
10 walking lunges
10 HR push ups
*Work on pacing to keep output sustainable
A) Build to a Hang Squat Clea TnG max in 10 min
B) EMOM – 10 min
odd – 12 wall balls 20/14# 10/9′ target
even – 6-10 T2B
C) hollow hold 60 sec; 3 sets; rest 2 min
A) HB Backsquat 3, 3, 3, 3; R3M (build as you can)
+
3 sets 80-90% effort
Row 500m
– 5 burpees
– 10 box jump on and overs 24/20″
– 15 KBS 1.5/1pd
– 20 wall balls 20/14# 10/9′ target
rest 4-5mins
*Compare A to 5/5
*Try for all sets to have the same pace.
A) Build to a tough set of this complex in 5-6 sets:
2 Push press + 1 Split jerk
B1) Close grip bench press @30X1; 2-3×3; R1M
B2) Pendlay row @20X1; 5-7 x3; R2M
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Row 500m @ 90%
– Rest 2:30 x 3
*Keep same pace on rows
A) Close grip bench press @30X1; 3-4 x3; R2-3M
Function
B) 100 straight legged abmat sit-ups for time
Performance
B) 50 T2B for time
+
4 sets:
40 sec AD very hard
rest 2:30-5 min
A) Build to a heavy full snatch – not a 1RM
B) EMOM x 5 min – 2 snatches @ 60% 1RM
+
Run 400 m @ 95%; rest 3 min x 3-5 (keep times the same)
A) Build this complex to a max PC x 1 + 3 push press (5-6 sets)
Function
B) Seated Arnold press @20X1; 8-10x 3 sets
Performance
B) HSPU amrap; rest 4 mins x 3 (with kip if able)
Everyone
C) 500 m row for time all out effort 1 attempt
D) FLR on rings accumulate 4mins (3 if you didn’t do it last week)
A1) front squat @41X1; 4-5×4; rest 1 min
A2) weighted pull up @21X0; 3-4×4; rest 90 sec
B) DB bent over row @21X0; 4-5×3; rest 1 min btw arms
+
4 sets:
– 10 db thrusters (moderate)
– 300m row @ 90% aerobic output
rest 90 sec