2 rounds as warm-up:
:30 hang from bar
20 light Russian kettelbell swings
5 goblet squat curl to halo
+
Every :90 for 15:00 (5 sets of each):
1st: 3 1 & 1/4 front squats
2nd: 1-2 strict pull-ups, weight or band-assist to ensure solid sets withing that range (more weight or less assistance than last week if possible given the fewer reps)
+
For time w/10:00 cap:
45 pull-ups
90 wall balls
135 double-unders
OR
For time w/10:00 cap:
135 double-unders
90 wall balls, 30/20 to 10
45 CTB pull-ups
+
5:00-10:00 coach-led mobility
Category: Sport
Saturday, 11.28.20 – Health & Sport
10:00 dynamic mobility work – coach-led
+
AMRAP in 25:00 w/a partner:
Calories – off every 2:30 for 10 alternating DB snatches + 10 burpees
*only 1 partner works at a time
+
bis/tris/abs of choice or easy walk cool-down
Friday, 11.27.20 – Health & Sport
3 rounds as warm-up:
5 pvc passthroughs
5 pvc overhead squats
5 pvc good mornings
+
Every 2:30 for 15:00 (6 sets):
1 snatch
OR
1 clean
*full or power
+
AMRAP in 10:00:
10 toes-to-bar or pull-ups (your choice)
200m run
OR
same warm-up
+
AMRAP in 15:00:
Muscle-ups (ring or bar), run 400m every time you break
+
10:00 to build to a max snatch or clean
+
5:00-10:00 coach-led mobility
Wednesday, 11.25.20 – Health & Sport
3 rounds as warm-up:
5 prisoner good mornings
5 scap push-ups
5 scap pull-ups
+
Every 4:00 for 24:00 (6 sets):
1-2 power cleans or clean-grip deadlifts
.3 mile bike or 200m row or 200m ski or 200m run @ 95% effort
+
For reps:
:90 bar-facing burpees
:90 rest
:90 bar-facing burpees
+
5:00-10:00 coach-led mobility work
Tuesday, 11.24.20 – Health & Sport
3 rounds as warm-up:
:20 hang from bar
10 light Russian kettelbell swings
5 goblet squats
+
Every :90 for 15:00 (5 sets of each):
1st: 1 front squat, 22X1
2nd: 2-3 strict pull-ups, weight or band-assist to ensure solid sets withing that range (more weight or less assistance than last week if possible)
+
21-15-9 for time w/10:00 cap:
Toes-to-bar
Dual DB squats, heavy
OR
3 rounds for time w/10:00 cap:
15 front squats, 135/95
15 CTB pull-ups
+
5:00-10:00 coach-led mobility
Monday, 11.23.20 – Health & Sport
2 rounds as warm-up:
:30 relaxed hang from bar
5/side KB suitcase deadlilfts, slow
10 goblet squats
+
Every :90 for 15:00 (5 sets of each):
1st: 2 halting clean-grip deadlifts (:02 pauses just below the knees on the way up & down)
2nd: 4-8 DB floor presses
+
For time w/12:00 cap:
25 T hand-release push-ups or handstand push-ups
75 double-unders or 125 single-unders
100 Russian kettlebell swings
75 double-unders or 125 single-unders
25 T hand-release push-ups or handstand push-ups
+
5:00-10:00 coach-led mobility