Wednesday, 11.30.16 – Sport

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3 rounds not for time: 3-6 dragon flags 30-60 double-unders + A. Squat snatch, build quickly to a tough single (not a true max), then drop to 85% of that and accumulate 4-8 more singles according to feel; rest as needed + 3 sets: :60 moderate/tough DB man-makers (1 = 1 push-up + 1/side row
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Wednesday, 11.30.16 – Health

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Run, row, Assault Bike, and/or ski erg @ easy pace 2 sets of (15 band pull-aparts + 4-6/side pistols or shrimp squats) A. Squat clean, 8 x 1 moderate/tough according to your skill/comfort, nothing ugly; begin a rep every :90 + 4 sets for reps: :60 DB man-makers, moderate/tough (1 = 1 push-up + 1/side
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Tuesday, 11.29.16 – Sport

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3 sets not for time: 30m med ball bear hug carry 5/side DB shoulder press from bottom of lunge (forward leg opposite of working hand), 21X1 + A. 1 clean-grip deadlift + 1 clean pull, 8 x 1 @ 90-100% of clean max; begin a set every :90 + For time w/a partner, trading off
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Tuesday, 11.29.16 – Health

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Run, row, Assault Bike, and/or ski erg @ easy pace 10 alternating Turkish get-up + windmill Every :90 for 12:00 (4 sets of each): 1st: 2 snatch-grip deadlifts, 31X1 2nd: 6-8 seated on floor DB shoulder presses, 11X1 + 21-15-9 for time w/10:00 cap: Russian kettlebell swing, moderate Sit-up Push-up + 5:00-10:00 coach-led mobility work
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Monday, 11.28.16 – Health

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Run, row, Assault Bike, and/or ski erg @ easy pace 2 sets easy of (5/side unsupported 1-arm KB/DB row + 5/side light 1-arm kettlebell swings) A. DB rear foot elevated split squat test, 12:00 to build to an 8RM/leg, 30X0 – long-term goal is 8 reps/leg holding .33 body weight in each hand + AMRAP
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