Saturday, 10.15.16 – Health

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Run, row, Assault Bike, and/or ski erg @ easy pace Dynamic mobility work – coach-led AMRAP in 18:00 w/a partner, trade off as desired by only 1 partner works at a time: 20 kettlebell swings 20 burpees 20 row calories 200m run 30 kettlebell swings 30 burpees 30 row calories 300m run 40 kettlebell swings
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Friday, 10.14.16 – 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) Every 2:00 for 12:00 (3 sets of each): 1st: 1 power clean + 2 front rack alternating reverse lunges + 1 front squat, all tough 2nd. 6-8 total (3-4/side) seesaw DB bench press (non-working
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Friday, 10.14.16 – Sport

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A. Strict muscle-up, front lever, or dead hang to inverted, 5:00-10:00 practice/progressions B. Back squat, build to a tough triple (not a max, just heavy for today), 20X1 + 3 sets: 2:00 of [5 CTB pull-ups + 5 thrusters @ 115/85] :60 rest 400m run @ 90% aerobic :60 rest + 3 rounds not for
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Thursday, 10.13.16 – 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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