Wednesday, 11.18.20 – Health & Sport

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3 rounds as warm-up: 5 prisoner good mornings 5 scap push-ups 5 scap pull-ups + AMRAP in 5:00: Strict pronated pull-ups + Every 4:00 for 24:00 (6 sets): 2-4 front squats (from the ground, squat clean counts as 1st rep) .3 mile bike or 200m row or 200m ski or 200m run @ 95% effort
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Tuesday, 11.17.20 – Health & Sport

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2 rounds as warm-up: :30 relaxed hang from bar 20 light Russian kettelbell swings 10 goblet squats + Every :90 for 15:00 (5 sets of each): 1st: 3 halting clean-grip deadlifts (:02 pauses just below the knees on the way up & down) 2nd: 6-10 DB floor presses + 21-15-9 for time w/10:00 cap: Single-arm
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Monday, 11.16.20 – Health & Sport

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3 rounds as warm-up: :20 hang from bar 10 light Russian kettelbell swings 5 goblet squats + Every :90 for 15:00 (5 sets of each): 1st: 2 front squats, 22X1 2nd: 2-4 strict pull-ups, weight or band-assist to ensure solid sets withing that range (more weight or less assistance than last week if possible) +
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Saturday, 11.14.20 – Health & Sport

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10:00 dynamic mobility work – coach-led + AMRAP in 25:00 w/a partner: 300m row or 600m bike erg or 300m ski erg 25 kettlebell swings 20 burpees *partners alternating completed movements + bis/tris/abs of choice or easy walk cool-down
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Friday, 11.13.20 – Health & Sport

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3 rounds as warm-up: 5 pvc passthroughs 5 pvc overhead squats 5 pvc good mornings + Every 2:30 for 15:00 (6 sets): 3 squat snatches OR 3 squat cleans + AMRAP in 7:00: 7 pull-ups 14 wall balls OR AMRAP in 7:00: 7 CTB pull-ups 14 alternating single DB squat cleans, 50/35+ + 5:00-10:00 coach-led
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