Monday, 03.14.21 – Health & Sport

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3 rounds as warm-up: 5 scap pull-ups 10 alternating toe touches from plank 10 alternating prisoner reverse lunges + 10:00 movement prep + For time w/12:00 cap: 21 pull-ups 42 double-unders 21 thrusters, 95/65 18 CTB pull-ups 36 double-unders 18 thrusters, 115/75 15 bar muscle-ups 30 double-unders 15 thrusters, 135/85 + 2-3 sets: 10-15/side light
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Tuesday, 06.16.20 – Health & Sport

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3 sets as warm-up: :20 hollow hold 5 scap pull-ups 5 air squats w/alternating single-arm reach overhead + Every 2:30 for 6 sets: 3 moderate front squats, 21X1 OR take 15:00 to build to a heavy triple if your movement is already solid + 1 set: max reps up to 20 goblet squats @ roughly
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Monday, 06.15.20 – Health & Sport

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3 rounds as warm-up: 10m slow & low bear crawl 1/side 3-way straight-leg raise w/:01 pause @ top of each position :30 supine plank + Every 2:00 for 10:00 (5 sets): 1 clean-grip deadlift w/:01 pause just below knees on way up 1 clean pull from :01 pause just below knees on way up 1
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Thursday, 01.24.19 – Health

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2 rounds as warm-up: 15 light band pass-throughs 15 light band pull-aparts 15m unweighted walking lunges 3 rounds easy w/20:00 cap: 10 alternating light Turkish get-ups 800m row or 600m ski erg or 1600m bike erg or 1 mile Assault/Echo Bike + For completion, not for time: :90 handstand hold :90 med ball bear hug
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Wednesday, 07.20.16 – Training

Run, row, Assault Bike, and/or ski erg @ easy pace 2 sets of [4-6/side light DB external rotations + 4-6/side pistols (to a bench if full range w/flat foot isn’t there yet)] On a 25:00 running clock – rest remainder of each 5:00 window if you finish early: @ 00:00: 50 row calories or 1
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