Saturday, 10.01.16 – Health

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Run, row, Assault Bike, and/or ski erg @ easy pace Dynamic mobility work – coach-led AMRAP in 20:00 w/a partner, trade off as desired by only 1 partner works at a time: 800m run 40 kettlebell swings 40 burpees + Optional: Abs, bis, & tris of choice Sled drag Sandbag carry Post result to comments.
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Friday, 09.30.16 – Sport

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A. Strict muscle-up, front lever, or dead hang to inverted, 10:00 practice/progressions B. Snatch, build to a heavy single for the day + 3 sets: 30 wall balls, 20/14 to 10 20 CTB pull-ups 1:1 work:rest + 3 rounds not for time: 30 band good mornings 10-15 handstand push-ups or 3-6 wall walks Post results
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Friday, 09.30.16 – Health

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Run, row, Assault Bike, and/or ski erg @ easy pace 3 sets easy of (10 bird dogs + 10 dead bugs) A. 1 squat clean + 1 front squat, 6 x 1 moderate/tough; begin a set every :90 B. Seesaw DB bench press (non-working arm stays @ lockout), 3 x 10-12 (5-6/side); 2:00 rest +
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Thursday, 09.29.16 – Health

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Run, row, Assault Bike, and/or ski erg @ easy pace Dynamic hip & shoulder mobility – coach’s choice 2 sets easy of [5/side light/moderate kettlebell snatch + :30 bottom of goblet squat hold] A. Make-up strength work from Mon-Wed or weightlifting tech work, 15:00 to work on snatch, clean, or jerk positions – nothing above
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