Saturday, 02.18.17 – Health

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Run, row, Assault Bike, and/or ski erg @ easy pace Dynamic mobility work – coach-led For time in teams of 2-4 w/teammates advancing to the next station only once it’s been cleared by the athlete in front of them: 40 row or Assault Bike calories 40 burpees 40 kettelbell swings 40 sit-ups 400m run +
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Saturday, 02.18.17 – Sport

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3 attempts: Max unbroken double-unders + 5-4-3-2-1 nice & steady, movement quality of speed: Power cleans, touch-and-go for the multi-rep sets Handstand push-ups, strict and/or deficit to make the movement challenging + For time in teams of 2-4 w/teammates advancing to the next station only once it’s been cleared by the athlete in front of
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Friday, 02.17.17 – Sport

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A. Thruster or front squat (your choice), build quickly to a moderate single w/no grinding out of the hole B. Muscle-ups, 6 x 1-5 unbroken – same number each set; begin a set every :45 + For time: 21-15-9 of [thrusters @ 95/65 + pull-ups] 1600m run + 5:00-10:00 easy walk or bike cool-down +
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Friday, 02.17.17 – Health

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Run, row, Assault Bike, and/or ski erg @ easy pace 3 sets easy of (10 bird dogs + 10 dead bugs + :10 2-arm passive hang from bar) Every :90 for 12:00 (4 sets of each) 1st: 2 back squats starting moderate and building to tough 2nd: 3-5 DB shoulder press, 21X1 + For reps:
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Thursday, 02.16.17 – Health

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Run, row, Assault Bike, and/or ski erg @ easy pace Dynamic hip & shoulder mobility – coach’s choice 2 sets easy of (10 DB Cuban presses + :30 bottom of goblet squat hold) A. Make-up strength work from Mon-Wed or weightlifting tech work, 15:00 to work on snatch, clean, or jerk positions – nothing above
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