Wednesday, 10.05.16 – Health

,
Run, row, Assault Bike, and/or ski erg @ easy pace 2 sets of (8-10/side light DB external rotations + 4-5/side pistols or shrimp squats) A. Turkish get-ups, 4 x 2/side slow & controlled; begin a side every :90 + 4:00 of (10 toes-to-bar + 40 double-unders) 4:00 rest 4:00 of (10 KB goblet squats +
Details

Tuesday, 10.04.16 – Sport

,
5:00-10:00 strongman sandbag play time – ground-to-lap, ground-to-shoulder, bear hug carry, etc…. + A. Snatch-grip Romanian deadlift to mid-shin (use straps if thumbs are the limiter here), 3-3-3, 31X1; 2:30 rest B. Shoulder-to-overhead, 4 x 5-8 touch-and-go @ shoulders if possible; 2:00 rest + For time(s) @ steady effort – burpee pace should not slow
Details

Tuesday, 10.04.16 – Health

,
Run, row, Assault Bike, and/or ski erg @ easy pace 10 alternating Turkish get-up + windmill Every :90 for 12:00 (4 sets of each): 1st: 3-4 clean-grip Romanian deadlifts, 31X1 2nd: 4-6/side 1-arm DB shoulder press, 21X1 + Every 5:00 for 3 sets: 500m row 15 burpees + 5:00-10:00 coach-led mobility work – 1-2 upper
Details

Monday, 10.03.16 – Health

,
Run, row, Assault Bike, and/or ski erg @ easy pace 2 sets easy of [5-10 strict toes-to-bar + 10-15 light kettlebell swings] Every :90 for 12:00 (4 sets of each): 1st: 3-4 back squats, 31X1 2nd: :30 nose-to-wall, tripod headstand hold, or freestanding handstand hold + AMRAP in 10:00: max CTB pull-ups, pull-ups, or muscle-ups
Details

Monday, 10.03.16 – Sport

,
A. Hang squat snatch from below the knees, build very quickly to a moderate triple B. Front squat, 5-5-5, 40X1; 2:30 rest C. Strict rope pull-ups (2-4” between hands, switch top hand set-to-set), 4 x 4-6, 21X1; 2:00 rest + 5 rounds steady as skill work – focus is on efficiency/positions/breathing: 1-6 muscle-ups, include a
Details