2 rounds as warm-up:
:15 hang from bar
10 alternating toe touches from plank
5 air squats w/alternating reach overhead
+
Every 2:00 for 5 sets:
5 Pendlay rows w/:01 solid bar-to-abdomen hold @ top OR take 10:00 to establish a strict weighted pull-up max
+
AMRAP in 15:00:
15 calories – your choice row/bike/ski
15 wall balls
+
5:00-10:00 coach-led mobility work
Year: 2020
Tuesday, 07.28.20 – Health & Sport
2 rounds as warm-up:
:15-:30 handstand hold or plank
5 prisoner Kang squats
+
5:00 pvc/empty/light jerk tech work, just a few reps every :60
+
Every 3:00 for 15:00 (5 sets of each):
1 clean pull
1 hang power clean from just below the knees
1 hang power clean from anywhere above the knees
5/side single-arm DB floor press
OR
Every :90 for 15:00 (10 sets):
1 power clean & split jerk
*all sets moderate and crisp, likely @ 60-70% of a max
+
AMRAP in 7:00:
7/side DB hang clean to overhead, heavy (based on weaker side if you have one)
7 burpees w/lateral hop over DB
OR
AMRAP in 7:00
3 power cleans, 185/125
3 strict handstand push-ups
6 power cleans
6 strict handstand push-ups
9/9
and so on, adding 3 to each movement each round
+
5:00-10:00 coach-led mobility
notes: clean & jerk for the strength work only if you’re already proficient overhead, otherwise the greater long-term benefit will come from the complex/press pairing
Monday, 07.27.20 – Health & Sport
3 sets as warm-up:
:15 relaxed hang from bar
5 air squats w/alternating single-arm reach overhead
+
Every 2:30 for 15:00 (6 sets):
2 back squats
:05-:15 chin-over-bar hold (chalk-less CTB hold if those are easy)
+
12-10-8-6-4-2 for time w/10:00 cap:
Alternating DB rows from plank
Alternating DB reverse lunges, DBs @ shoulders
+
5:00-10:00 coach-led mobility
*reminder: still no chalk in the gym, there will be an announcement when that changes!
Saturday, 07.25.20 – Health & Sport
10:00 dynamic mobility work – coach-led
+
5:00-10:00 ground-to-overhead prep
+
AMRAP in 20:00 w/partner:
200m run
5 barbell ground-to-overhead any way – you pick the load, same for both partners, goal is most total weight lifted (rounds x 5 x load used)
*partners alternate completed rounds
+
easy walk cool-down or coach-led mobility
Friday, 07.24.20 – Health & Sport
3 rounds as warm-up:
:20 relaxed hang
10 alternating toe touches from plank
5 overhead squats w/pvc pipe or empty bar
+
Every 3:00 for 15:00 (5 sets of each):
3-3-3-3-3 front squats
6 light bent-over band pull-aparts w/pause @ the back
+
AMRAP in 8:00:
4 pull-ups
8 wall balls
4 toes-to-bar
8 wall balls
OR
3 rounds for reps:
:60 bar muscle-up
:60 squat snatches, 115/75
:60 rest
+
5:00-10:00 coach-led mobility
Thursday, 07.23.20 – Health & Sport
For completion as warm-up:
15m toe walk
15m heel walk
15m walking lunges
15m bear crawl
15m crab walk
15m duck walk
:30 relaxed hang from bar
+
Every :60 for 10:00 (5 sets of each):
1st: upper gymnastics press tech
2nd: upper gymnastics pull tech
+
20:00 @ easy effort:
200m row or 200m ski erg or .25 mile Echo Bike
6/side windmill, slow & controlled
200m row or 200m ski erg or .25 mile Echo Bike
:30/side plank
+
5:00-10:00 coach-led mobility