30:00-60:00 easy hike/bike/swim and/or 30:00-60:00 mobility work of choice
Year: 2017
Saturday, 10.07.17 – Sport
3 rounds not for time:
12 incline DB scap retractions
12 plate halos (6 in each direction)
:10 top of ring push-up
:10 middle of ring push-up
:10 bottom of ring push-up
A. 1 power clean + 1 hang power clean + 1 split jerk, build to a tough set in 20:00 (includes warm-up)
+
3 rounds for time in teams of 3, all 3 runs must be completed together, split all other work as desired w/only 1 working at a time:
15 wall walks
60 row calories
400m run
+
optional for time in teams of 3:
3000m ski erg, trade off every 500m
Post results to comments.
Friday, 10.06.17 – 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, 4-3-2 building so last set is heavy, 20X1; begin a set every 3:00
+
Every :60 for 10:00:
1st: 6 alternating DB rows from plank
2nd: 10-20 med ball Russian twists
+
AMRAP in 6:00:
35 double-unders
25 push-ups
15 pull-ups
+
5:00-10:00 coach-led mobility
Post results to comments.
Friday, 10.06.17 – Sport
3 rounds as warm-up:
4 alternating Turkish get-ups, up to 53/35
20m slow bear crawl
+
A. Squat snatch, 4-8 x 1 @ 85% 1RM; rest as needed to ensure quality movement
B. Front squat, 3-3-3-3 @ 65-75% 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
+
For time @ 90%:
30 pull-ups
30m DB walking lunges, 50/35/hand
15 pull-ups
15m DB walking lunges
+
For time @ 90% – begin 5:00 after completion of 30/30/30:
45 glute-ham sit-ups
45 Assault Bike calories
Post results to comments.
Thursday, 10.05.17 – 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 @ very easy pace of (3 wall walks [or :30 FLR on ground/rings] + 1 lap around the rig tough DB Farmer’s walk + 50 single-unders)
3:00 rest
10:00 @ easy pace of (10 box jump or step-up w/step-down + 1 lap around rig bear hug sandbag or med ball carry + :30 front leaning rest on ground or rings)
+
5:00-10:00 mobility work – coach-led
Post results to comments.
Thursday, 10.05.17 – Sport
30:00-60:00 easy aerobic work of choice (hike/bike/swim/row) and/or 30:00-60:00 mobility work