Tuesday, 12.27.16 – Health

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Run, row, Assault Bike, and/or ski erg @ easy pace 5 rounds of(1/side Turkish get-up + 5 controlled scap push-ups) 10:00 to establish a tough single power clean 3:00 rest 10:00 to establish a tough single close-grip bench press (index fingers just inside the knurling), 21X1 – note the tempo, pause under tension w/bar touching
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Monday, 12.26.16 – Sport

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A. Front squat, 3-3-3-3 building to a tough set of 3, 20X1; 2:00-3:00 rest + Every :60 for 18:00 (6 sets of each): 1st: 1-5 muscle-ups or 1-2 rope climbs 2nd: 3 hang squat cleans, moderate up to 185/125 3rd: :30 Assault Bike @ high aerobic effort – should be breathing a bit going back
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Monday, 12.26.16 – Health

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Run, row, Assault Bike, and/or ski erg @ easy pace 2 sets easy of (5-10 strict pull-ups or ring rows + 10 KB goblet squats + 10 Russian kettlebell swings) A. Front squat, 15:00 to build to a heavy single for the day – tough but nothing ugly + 21-15-9 for time w/a 6:00 cap
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Saturday, 12.24.16 – Health

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Run, row, Assault Bike, and/or ski erg @ easy pace Dynamic mobility work – coach-led For cals/reps w/a partner, trade off as desired but work can only be performed while partner is in the designated static hold: 8:00 max row calories while partner is in a plank 4:00 rest 8:00 max burpees while partner is
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