3 rounds as warm-up:
5 prisoner Kang squats
5-10 scap push-ups
5-10 scap pull-ups
+
Every :90 for 15:00 (5 sets of each):
1st: 1 snatch-grip deadlift, 31X1
2nd: 7-10 dual DB floor presses
+
4 rounds for time w/10:00 cap:
16 alternating DB snatches, moderate/tough
16 calories – your choice
OR
For time w/10:00 cap:
1-2-3-4-5-6-7-8-9-10 dual DB power cleans
25 double-unders
+
5:00-10:00 coach-led mobility
Month: November 2020
Saturday, 11.07.20 – Health & Sport
10:00 dynamic mobility work – coach-led
+
For time w/a partner w/30:00 cap
100 wall balls
2:00 rest
1000m run
2:00 rest
100 pull-ups
2:00 rest
1000m run
2:00 rest
100 wall balls
*split all work as desired w/only 1 person working at a time
+
bis/tris/abs of choice or easy walk cool-down
Friday, 11.06.20 – Health & Sport
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 power snatches OR
3 power cleans + 1 shoulder-to-overhead
+
10 rounds for time w/10:00 cap:
3 moderate power cleans
5 bar-facing burpees
OR
For time w/10:00 cap:
30 ground-to-overhead, 185/135
+
5:00-10:00 coach-led mobility
*notes: can drop & reset or work on touch-and-go for the every 2:30 portion… no adjusting loading on the 30 for time option
Thursday, 11.05.20 – Health & Sport
For completion as warm-up:
10 pvc passthroughs
10 pvc overhead squats
10 pvc good mornings
15m toe walk
15m heel walk
15m low hip bear crawl
15m high hip bear crawl
+
Every :60 for 10:00 (5 sets of each):
1st: upper gymnastics press tech
2nd: upper gymnastics pull tech
+
20:00 @ easy effort:
4 alternating Turkish get-ups w/windmill @ top, light & smooth
20 Russian twists, light
20 backward single-unders
20 forward single-unders
400m row/ski or .5 mile Echo Bike or 800m bike erg or 400m run (something you didn’t do yesterday)
+
5:00-10:00 coach-led mobility
Wednesday, 11.04.20 – Health & Sport
3 rounds as warm-up:
5 prisoner good mornings
5 scap push-ups
30 single-unders
+
Every 5:00 for 30:00 (6 sets):
3-6 front squats (from the ground, squat clean counts as 1st rep)
6-9 toes-to-bar OR 3-6 unbroken muscle-ups (bar or ring)
200m run or .3 mile bike or 200m row @ 95% effort (no ski erg today)
+
5:00-10:00 coach-led mobility work
notes: same idea as last week, goal is to build to a very tough but solid set of 3-6 reps on the barbell, accumulate good quality gymnastics reps, and then sprint the run/bike/row… all 6 intervals should be high-effort/-intensity today, and should leave you with a relatively long rest each round, at least 3:00+
Tuesday, 11.03.20 – Health & Sport
3 rounds as warm-up:
5 prisoner Kang squats
5-10 push-ups
5-10 scap pull-ups
+
Every :90 for 15:00 (5 sets of each):
1st: 2 snatch-grip deadlift, 31X1
2nd: 6-8 (3-4/side) alternating DB Z presses
+
For time w/12:00 cap:
30-20-10 handstand push-ups, T hand-release push-ups, or dips (if already proficient
30-30-30 Russian kettlebell swings, moderate
+
5:00-10:00 coach-led mobility