Wednesday, 03.01.23 – Health & Sport

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Squat/pull intervals + row/lunge/double-under intervals + accessory 2 rounds as warm-up: 10 slow alternating bird dogs 10 slow alternating dead bugs 5 air squats w/alternating single-arm reach overhead + 4 sets: :90 of [8-12 light/moderate overhead or front squats from the ground + accumulate steady pull-ups (CTB if possible) or toes-to-bar or bar muscle-ups in
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Tuesday, 02.28.23 – Health & Sport

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Post-Open EMOM – hinge & press 3 rounds as warm-up: 10 alternating single-leg prisoner good mornings 5 table hold to L-sits + Every :60 for 32:00 (8 sets of each): 1st: 1-2 wall walks or 1-3 mat lengths handstand walk 2nd: 2-4 touch-and-go deadlifts 3rd: 8-12 sit-ups – any variation 4th: :40 bike/row/ski @ moderate
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Sunday, 02.26.23 – Health & Sport

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Weightlifting tech & other things 3 rounds easy: 5 pvc behind-the-neck presses 5 pvc overhead squats 5 pvc snatch balances + Every :90 for 15:00 (10 sets): 1 hang clean from anywhere above the knees 1 hang clean from just below the knees 1 clean + 3 sets: 3:00 bike/row/ski :60 plank on ground or
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Saturday, 02.25.23 – Health & Sport

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Partner extravaganza! 10:00 dynamic mobility work – coach-led + AMRAP in 20:00 w/a parter: 20 pull-ups 25 double-unders 30 box step-overs 35 double-unders 40 calories 45 double-unders *partners trade off all work as desired w/only 1 working at a time + bis/tris/abs of choice or easy walk cool-down
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