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
Category: Sport
Saturday, 11.21.20 – Health & Sport
10:00 dynamic mobility work – coach-led
+
AMRAP in 21:00 w/a partner:
21 air squats
15 calories row/bike/ski
9 pull-ups
*partners alternating completed movements
+
bis/tris/abs of choice or easy walk cool-down
Friday, 11.20.20 – 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):
2 snatches
OR
2 cleans
+
AMRAP in 7:00:
7 ground-to-overhead, light up to 75/55
7 bar-facing burpees
OR
AMRAP in 7:00:
3 power snatches, 95/65
3 bar-facing burpees
6 power snatches
6 bar-facing burpees
9/9
and so on…
+
5:00-10:00 coach-led mobility
*notes: full or power, can drop & reset or work on touch-and-go for the every 2:30 portion… ground-to-overhead in the AMPAP can be snatch or clean-to-overhead anyway
Thursday, 11.19.20 – Health & Sport
For completion as warm-up:
10 pvc passthroughs
10 pvc overhead squats
10 pvc good mornings
15m toe walk
15m heel walk
15m low hip bear crawl
15m high hip bear crawl
+
Every :60 for 10:00 (5 sets of each):
1st: upper gymnastics press tech
2nd: upper gymnastics pull tech
+
20:00 @ easy, smooth effort:
4 table hold to L-sit w/:01-:02 pauses at each end range of motion
16 light alternating single-arm Russian kettlebell swings
400m row/ski/run or .5 mile Echo Bike or 800m bike erg (something you didn’t do yesterday)
+
5:00-10:00 coach-led mobility
Wednesday, 11.18.20 – Health & Sport
3 rounds as warm-up:
5 prisoner good mornings
5 scap push-ups
5 scap pull-ups
+
AMRAP in 5:00:
Strict pronated pull-ups
+
Every 4:00 for 24:00 (6 sets):
2-4 front squats (from the ground, squat clean counts as 1st rep)
.3 mile bike or 200m row or 200m ski or 200m run @ 95% effort
+
5:00-10:00 coach-led mobility work
notes: same idea as last few weeks, goal is to build to a very tough but solid set of 2-3 reps on the barbell then sprint the row/bike/run/ski… all 6 intervals should be high-effort/-intensity today, and should leave you with around 3:00 rest each set
Tuesday, 11.17.20 – Health & Sport
2 rounds as warm-up:
:30 relaxed hang from bar
20 light Russian kettelbell swings
10 goblet squats
+
Every :90 for 15:00 (5 sets of each):
1st: 3 halting clean-grip deadlifts (:02 pauses just below the knees on the way up & down)
2nd: 6-10 DB floor presses
+
21-15-9 for time w/10:00 cap:
Single-arm DB shoulder-to-overhead – can switch arm at any time
Hang power cleans
*very heavy DB, light/modeate barbell
OR
3 rounds for time w/10:00 cap:
15 dips (ring or bar)
15 deadlifts, 225/155
+
5:00-10:00 coach-led mobility