long, unplugged hike + 30:00-60:00 focused mobility work of choice
Author: cincinnatistrength
Saturday, 06.10.17 – Health
Run, row, Assault Bike, and/or ski erg @ easy pace
Dynamic mobility work – coach-led
AMRAP 15:00 in teams of 3, each teammate completes a full round while the others rest:
12 deadlifts up to 155/105 or heavy Russian kettlebell swings
12 burpees
12 row calories or Assault Bike calories or ski erg calories
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5:00-10:00 coach-led mobility
Post result to comments.
Saturday, 06.10.17 – Sport
3 rounds not for time:
12 plate halos
12 prone T rows
:30 bottom of push-up hold, 1-2” off ground
3 dead hang to inverted w/controlled descent
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A. Power clean, 4-3-2-4-3-2 touch-and-go light/moderate; begin a set every 2:00
B. Clean-grip Romanian deadlift, 2-2-2-2, 31X1; begin a set every 2:00
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3 rounds for even times:
12 Assault Bike calories
12 burpees w/lateral hop over bar
12 deadlifts, 225/155
12 wall balls, 20/14 to 10/9
1:2 work:rest OR get in teams of 3 and rest while your teammates go at it…
+
gun show
Post results to comments.
Friday, 06.09.17 – Health
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of (10 bird dogs + 10 dead bugs + :10 2-arm passive hang from bar + 10 wall balls w/:01 hold @ bottom)
A. Alternating front rack reverse lunges, 3 x 16-20 total (8-10/side); begin a set every 3:00
B. Alternating DB bench press (non-working arm stays at lockout), 3 x 10-12 total, 2111; begin a set every 3:00
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AMRAP in 6:00 (if you complete the round of 9 in under 6:00 then begin again @ 21):
21 DB thrusters, moderate
21 toes-to-bar
15 DB thrusters
15 toes-to-bar
9 DB thrusters
9 toes-to-bar
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5:00-10:00 coach-led mobility
Post results to comments.
Friday, 06.09.17 – Sport
3 rounds not for time, all light loads/resistance:
12 incline DB scap retractions
12 Trap 3
12/side band internal rotations
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A. Squat snatch, accumulate 3-6 singles @ 80-90% max according to feel – no struggle!; rest as needed
B1. Front squat, 3-3-3, 40X1; :90 rest
B2. Pendlay rows, 3 x 4-6, 1112; :90 rest
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AMRAP in 6:00 (start over @ the round of 21 if you complete the round of 3 muscle-ups)
21 DB thrusters
7 bar muscle-ups
15 DB thrusters
5 bar muscle-ups
9 DB thrusters
3 bar muscle-ups
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3 rounds not for time:
10-15 moderate reverse hypers
20 barbell windshield wipers
Post results to comments.
Thursday, 06.08.17 – Sport
30:00-60:00 easy aerobic work of choice
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30:00-60:00 focused mobility work of choice