Wednesday, 12.21.16 – Health

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Run, row, Assault Bike, and/or ski erg @ easy pace 2 sets of (15 band pull-aparts + 10 jumping switch lunges or unweighted walking lunges) 10:00 coach-led gymnastics practice – handstands, kipping, pistols, rope climb, etc. + AMRAP in 7:00: 7 toes-to-bar or sit-ups 14 kettlebell swings, moderate 21 air squats + 3 rounds not
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Wednesday, 12.21.16 – Sport

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3 rounds not for time: 1 bar muscle-up + 2 strict pull-ups + 3 CTB pull-ups + 4 toes-to-bar OR 5 pull-ups + 5 toes-to-bar 10-14 alternating pistols + Every :90 for 15:00 (10 sets): 1 squat snatch starting @ 65% building up to 80-85% max + Every :90 for 15:00 (10 sets): 1 squat
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Tuesday, 12.20.16 – Sport

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5:00-10:00 handstand hold or walk practice + A. Split jerk, build to 80-90% of 1RM and accumulate 6-10 singles there according to feel – moderate tech work, nothing maximal or shaky + 5 sets for even times, switch movement order each set: 10 burpees 10 box jumps w/step-down, 24/20 10 deadlifts, light up to 185/125
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Tuesday, 12.20.16 – Health

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Run, row, Assault Bike, and/or ski erg @ easy pace 5 rounds of(1/side Turkish get-up + 1-5 strict pull-ups or :05 chin-over-bar hold) Every :90 for 22:30 (15 intervals): Intervals 1-5: 1 power clean, start moderate and build to a challenging but repeatable load Intervals 6-10: 3-5 DB push presses, 21X1 – add weight each
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Monday, 12.19.16 – Health

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Run, row, Assault Bike, and/or ski erg @ easy pace 2 sets easy of (10 bent-over DB rows + 10 Russian kettlebell swings) Every :60 for 15:00 (5 sets of each): 1st: 10m goblet walking lunges – heavier than last week! 2nd: 5-10 unbroken strict pull-ups or Australian CTB pull-ups 3rd: :30 front leaning rest
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