looooooooong, unplugged hike and/or swim/bike/row/ski and 30:00-60:00 mobility work of choice
Year: 2017
Saturday, 08.12.17 – Health
Run, row, Assault Bike, and/or ski erg @ easy pace
Dynamic mobility work – coach-led
AMRAP in 20:00 in teams of 2, alternating completed stations:
Station 1: 30 double-unders + 10 wall balls
Station 2: 200m run OR 250m row
Station 3: 10 toes-to-bar + 10 push-ups OR 15 sit-ups + 10 push-ups
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5:00-10:00 coach-led mobility
Post result to comments.
Saturday, 08.12.17 – Sport
3 rounds not for time:
5 tall box jumps
10 glute-ham sit-ups
15m walking lunge
Every :60 for 15:00 (10 total sets, 5 of each):
Sets 1-5: 3 high hang power cleans, light
Sets 6-10: 2 hang power cleans from just below the knees, moderate
Sets 11-15: 1 power clean, tough
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AMRAP in 20:00 in teams of 2, alternate completed stations:
Station 1: 10 handstand push-ups + 10 toes-to-bar OR 10 push-ups + 10 toes-to-bar
Station 2: 200m run
Station 3: 10 deadlifts @ 185/125 + 10 box jumps w/step-down, 24/20
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Not for time:
Accumulate 2:00 in tuck (knees bent) L-sit on parallettes
Post results to comments.
Friday, 08.11.17 – 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)
Every :60 for 12:00 (4 sets of each):
1st: 3-5 front squats, 40X1
2nd: :20 handstand hold or front leaning rest on rings or ground
3rd: 5-10 strict pull-ups or 5 tough DB bent-over rows
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AMRAP in 7:00:
3 power cleans, moderate up to 115/75 OR use DBs if front rack is the limiter w/a bar
3 front squats
3 burpees
6 power cleans
6 front squat
6 burpees
9 power cleans
9 front squats
9 burpees
and so on…
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5:00-10:00 coach-led mobility
Post results to comments.
Friday, 08.11.17 – Sport
3 rounds not for time:
10m overhead duck walk
10 ring rows w/:01 pause @ top
15 scap push-ups
:60 rest
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A. Squat snatch, build to a heavy single for the day – not a true max, but if a PR is there, go for it…
B. 1 & 1/4 front squat, build quickly to a moderate/tough single for the day – stop before things slow down out of the hole
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7:00 @ 80-90% effort – treat as movement efficiency practice:
2 power snatches, 55-65% of snatch max up to 135/85
2 overhead squats, same
4/2 bar muscle-ups or 4 strict pull-ups or 1 rope climb
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3 sets for reps:
2:00 of [300/250m row + double-unders in remaining time]
:60 rest
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10:00 very easy aerobic work within :60 of last double-unders – walk/spin/row
Post results to comments.
Thursday, 08.10.17 – Health
2 sets easy of (5 DB Cuban presses + 10m bear crawl + 5m crab walk + 5m inch worm + 10m duck walk)
10:00 gymnastics skill work of choice – still coach led
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Every 3:00 for 21:00 (7 sets of each):
3 cleans or 3 clean & jerks or 3 snatch @ 50-60% max
200m run @ 90% aerobic – easy sustainable
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5:00-10:00 mobility work – coach-led
Post work & results to comments.