Monday, 09.19.16 – Health

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Run, row, Assault Bike, and/or ski erg @ easy pace 2 sets easy of [:10-:30 2-arm passive hang from bar + 1-3 forward rolls] Every :90 for 15:00 (5 sets of each): 1st: front squats, 20X1 – first 2 sets are doubles, last 3 singles building to a heavy rep 2nd: :45 jump rope technique
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Saturday, 09.17.16 – Health

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Run, row, Assault Bike, and/or ski erg @ easy pace Dynamic mobility work – coach-led For time w/partner, trade off as needed w/only 1 working at a time: 80 DB ground-to-overhead or med ball to shoulders 100 row calories 120 burpees + Optional: Abs, bis, & tris of choice Sled drag Sandbag carry Post result
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Saturday, 09.17.16 – Sport

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10:00 jump rope (doubles and triples) and freestanding handstand hold practice – keep hands within a 4′ x 6’ mat + For 10:00, use 1 bar and select weights within the range that you can adjust easily/quickly minute-to-minute: Evens: 2 power snatches, 75-85% 1RM Odds: 2 power cleans, 75-85% + For time w/partner, trade off
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Friday, 09.16.16 – 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] DB snatch review/practice + find your weight A. Front squat or overhead squat, 10:00 to build to a heavy set of 3 (begin each set w/a squat clean or squat snatch if possible) B.
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