Monday, 12.05.16 – Health

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Run, row, Assault Bike, and/or ski erg @ easy pace 2 sets easy of (5/side unsupported 1-arm KB row + 10 kettlebell swings) Every 2:00 for 12:00 (3 sets of each): 1st: 6-8 KB goblet squats, 2211 – be strict on the tempo 2nd: :60 front leaning rest on ground (elbows or hands) + AMRAP
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Saturday, 12.03.16 – Sport

3 sets not for time: 15m/side 1-arm bottoms up kettlebell carry 30-60 unbroken double-unders + Every :90 for 15:00 (5 sets of each): Evens: 1 squat snatch w/:01 pause in hole before completing the lift Odds: 1 squat clean w/:01 pause in hole before completing the lift + AMRAP in 20:00 w/a partner, split all
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Saturday, 12.03.16 – 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, split all work as desired w/only 1 partner working at a time: 20 row calories or 20 bike calories or 200m run 20 push-ups 20 pull-ups 20 wall balls + Optional: Abs, bis, & tris
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Friday, 12.02.16 – Sport

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3 rounds not for time: 10 box jumps w/step-down, 24/20 5-10 handstand push-ups (your choice strict or kipping) + A. Back squat, build quickly to a moderate/tough double, 20X1 B. Weighted supinated CTB pull-up, 1-1-1, 21X0; 2:30 rest + AMRAP in 5:00: 10 deadlifts, 185/125 10 bar-facing burpees + 3 rounds not for time: 30m
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