30:00-60:00 unplugged hike and/or 30:00-60:00 mobility work of choice
Month: September 2017
Saturday, 09.30.17 – 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 working at a time:
1600m run
150 power clean (light up to 95/65 – scale so sets of 5-10/person are reasonable when fresh) OR tough Russian kettlebell swings (still do-able in sets of 10)
140 burpees w/lateral hop over bar
+
5:00-10:00 coach-led mobility
Post result to comments.
Saturday, 09.30.17 – Sport
3 rounds not for time:
12 incline DB scap retractions
12 plate halos (6 in each direction)
:30 front leaning rest on rings
A. Power clean & jerk, build to a tough single in 20:00 (includes warm-up)
+
For time in teams of 3 w/only 1 working at a time:
1600m run
150 power clean to overhead, 135/95
+
optional in teams of 3 w/only 1 working at a time & trading off every .5 miles:
6 mile Assault Bike
Post results to comments.
Friday, 09.29.17 – 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)
A. Front squat, 5-4-3-3 building so last set is heavy, 20X1; begin a set every 3:00
+
AMRAP in 7:00:
1 DB thruster – select a weight that allows for 10+ unbroken when fresh
1 pull-ups (CTB if proficient)
2 DB thrusters
2 pull-ups
3 DB thrusters
3 pull-ups
and so on…
+
5:00-10:00 coach-led mobility
Post results to comments.
Friday, 09.29.17 – Sport
3 rounds as warm-up:
4 alternating Turkish get-ups, moderate up to 53/35
15m slow bear crawl
+
A. Squat snatch, 6-8 x 1 @ 80% 1RM; rest as needed to ensure quality movement
B. Front squat, 4-4-4 @ 65-70% 1RM slightly heavier than last week but w/continued emphasis on speed throughout (think 00X1 tempo again, moving the bar as fast as possible throughout); 2:00-3:00 rest
+
1 set:
max unbroken CTB pull-ups – biggest set possible without risk of tearing
+
For time:
100 row calories
100 wall balls, 20 to 10
Post results to comments.
Thursday, 09.28.17 – Health
2 sets easy of (5 DB Cuban presses + 10m crab walk + 10m inch worm + 10m duck walk)
10:00 gymnastics skill work of choice (any variation of kipping, handstand walk/hold, pistol progressions, etc.) – coach-led, all non-fatigue
+
10:00 @ easy pace of (2 wall walks w/:05 hold @ the top [or :30 FLR on ground/rings] + 30m tough Farmer’s walk + 60 single-unders)
5:00 rest
10:00 @ easy pace of (10 alternating box step-up/step-downs + :30 med ball or sandbag bear hug hold + 300m run)
+
5:00-10:00 mobility work – coach-led
Post results to comments.