Monday, 07.24.17 – Sport

,
3 rounds as warm-up: :60 Assault Bike @ moderate effort 6 Kang squats, empty bar 6 GHD hip extensions, 2020 A. Overhead squat, 5-5-5, 33X1 – solid position; rest as needed B. Back squat, 2-2-2-2-2 building so last double is only 90% effort (not a max) – but ideally heavier than last week’s 90% triple,
Details

Saturday, 07.22.17 – Health

,
Run, row, Assault Bike, and/or ski erg @ easy pace Dynamic mobility work – coach-led For time in teams of 3, w/only 1 person working at a time (work HARD, recover, repeat…): 150 row calories 150 burpees 1500m run + 5:00-10:00 coach-led mobility Post result to comments.
Details

Saturday, 07.22.17 – Sport

,
3 rounds not for time: 30-60 double-unders 8 push-ups, 2020 4 deadhang to inverted + For time in teams of 2 or 3, w/only 1 person working at a time (work HARD, recover, repeat…): 150 row calories 150 burpees 1500m run + 3 sets not for time: 15-20 very light reverse hypers :30 accumulated tuck
Details

Friday, 07.21.17 – Health

,
Run, row, Assault Bike, and/or ski erg @ easy pace 2 sets easy of (10 bird dogs + 10 dead bugs + :10 2-arm passive hang from bar + 10 wall balls w/:01 hold @ bottom) A. Front squats, 8 x 3 moderate (55-65% of max), 10X1 – emphasis on speed coming out of the
Details