long, unplugged hike or swim and/or 30:00-60:00 mobility work of choice
Category: Health
Saturday, 07.01.17 – Health
Run, row, Assault Bike, and/or ski erg @ easy pace
Dynamic mobility work – coach-led
AMRAP 15:00 in teams of 3, rotate stations when the 7/7/7 is completed:
Station 1: (7 kettlebell swings + 7 burpees + 7 row/bike/ski calories)*
Station 2: plank
Station 3: rest
+
5:00-10:00 coach-led mobility
*select loads & variations that all for fast & sustainable movement throughout – Russian or full swings, no push-up burpees, plank from elbows and/or knees, etc.
Post result to comments.
Friday, 06.30.17 – Health
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of (10 bird dogs + 10 dead bugs + :10 2-arm passive hang from bar + 3 elevator goblet squats [pauses @ middle/bottom/middle/top each rep])
A. Thruster (from the rack), build to a max in 12:00
+
AMRAP in 8:00:
100 double-unders
max rounds in remaining time of [10 DB moderate thrusters + 10 toes-to-bar/knees-to-elbows/sit-ups]
+
5:00-10:00 coach-led mobility
Post results to comments.
Thursday, 06.29.17 – Health
2 sets easy of (10 DB Cuban presses + 5m bear crawl + 5m crab walk + 5m inch worm + 5m duck walk)
10:00 coach-led gymnastics practice – kipping variations, pistol balancing, handstand walking, etc.
+
A. Clean & jerk OR snatch, 10 x 1 moderate (60-70% of max) – no misses; begin a rep every :60
+
Not for time:
800m light/moderate sled drag
OR
3 sets @ 90% aerobic – easily sustainable:
400m run
2:00 rest
+
5:00-10:00 mobility work – coach-led
Post work & results to comments.
Wednesday, 06.28.17 – Health
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets of (10 band dislocates + 10 band pull-aparts + 10 band behind-the-neck presses)
2 sets of (10 alternating side lunges + 5 scap pull-ups + 5 scap push-ups)
Every :60 for 10:00 (5 sets of each):
1st: max strict pull-ups (add weight if you know you’ll get 10+ unweighted on first set) OR 3 pull-up negatives w/:05 controlled descent
2nd: 30m heavy double DB/KB overhead carry or :30 handstand hold or tripod headstand
+
Every :60 for 10:00 (5 sets of each):
1st: 15m DB walking lunge, light/moderate
2nd: :30 row/ski/bike @ 90% aerobic effort (NOT a sprint this week)
+
For time – your choice:
500m row OR 400m ski erg OR .5 mile Assault Bike
+
5:00-10:00 coach-led mobility work
Post results to comments.
Tuesday, 06.27.17 – Health
Run, row, Assault Bike, and/or ski erg @ easy pace
3 rounds of(1/side Turkish get-up + :30 plank + :60 row/bike/ski easy)
A. Single-leg Romanian deadlifts, 3 x 5-6/side, 2111 – priority is position, not absolute load, ensure the movement is a hip hinge rather than a rounding of the back or deep knee bend; :90 between sides
B. Shoulder press, 3-3-3, 21X1; begin a set every 2:00
+
3 sets for max burpee reps:
3:00 of [300m run + 15 Russian kettlebell swings + max burpees in remaining time]
:60 rest
+
5:00-10:00 coach-led mobility work
Post results to comments.