Wednesday, 03.16.22 – Health & Sport

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Single-leg/single-arm + a little AMRAP 2 rounds as warm-up: 10 alternating bird dogs 10 alternating dead bugs 5 air squats w/alternating single-arm reach overhead + Every :90 for 15:00 (5 sets of each): 1st: 10 alternating DB reverse lunges 2nd: 10 alternating DB rows from plank + AMRAP in 7:00: 400m run or 500m row
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Tuesday, 03.15.22 – Health & Sport

Long EMOM 3 rounds as warm-up: 10 alternating toe touches from plank 10 alternating prisoner tall kneeling to standing + Every :60 for 28:00 (7 sets of each) 1st: 3 power clean singles 2nd: 6-9 calories 3rd: 1-3 wall walks 4th: 6-9 calories 5th: 3-6 bar-facing burpees 6th: 6-9 calories + 5:00-10:00 coach-led mobility
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Monday, 03.14.21 – Health & Sport

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3 rounds as warm-up: 5 scap pull-ups 10 alternating toe touches from plank 10 alternating prisoner reverse lunges + 10:00 movement prep + For time w/12:00 cap: 21 pull-ups 42 double-unders 21 thrusters, 95/65 18 CTB pull-ups 36 double-unders 18 thrusters, 115/75 15 bar muscle-ups 30 double-unders 15 thrusters, 135/85 + 2-3 sets: 10-15/side light
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Sunday, 03.13.22 – Health & Sport

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Weightlifting tech & other things 10:00 @ very easy effort: :30 wall sit :30 hollow hold 30 single-unders :30 Sorensen hold + Every :60 for 10 sets: 1 tall clean or tall snatch w/pause in the hole + For time w/a partner: 1500m row – non-working partner must be in a front rack hold (dual
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Saturday, 03.12.22 – Health & Sport

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Partner triplet 10:00 dynamic mobility work – coach-led + AMRAP in 20:00: 30 calories – your choice 15 burpees 30 kettlebell swings 15 burpees *trade off as desired w/only 1 partner working at a time + 5:00-10:00 22.3 movement/standard practice + bis/tris/abs of choice or easy walk cool-down
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