Saturday, 09.03.16 – Health

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Run, row, Assault Bike, and/or ski erg @ easy pace Dynamic mobility work – coach-led AMRAP in 15:00 w/a partner, partners alternate completed rounds throughout: 15 row or Assault Bike calories 12 alternating DB snatches or med ball to shoulder 9 burpees + Optional: Abs, bis, & tris of choice Post result to comments.
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Friday, 09.02.16 – 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) Thruster review/practice A. Squat clean + front squat OR squat snatch + overhead squat (whichever you did not do last week), 1 moderate every :60 for 8 sets or 8:00 to build to a
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Thursday, 09.01.16 – Health

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Run, row, Assault Bike, and/or ski erg @ easy pace Dynamic hip & shoulder mobility – coach’s choice 2 sets easy of [5/side light/moderate kettlebell clean & jerk + :30 bottom of goblet squat hold] A. Make-up strength work from Mon-Wed or weightlifting tech work, 15:00 to work on snatch, clean, or jerk positions –
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Wednesday, 08.31.16 – Health

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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) 5:00 double-under practice Every :90 for 12:00 (4 sets of each): 1st: 8-10 alternating reverse lunges (bar on back) 2nd: :30-:45 front
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Tuesday, 08.30.16 – Health

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Run, row, Assault Bike, and/or ski erg @ easy pace 10 alternating Turkish get-up + windmill Every :90 for 8 sets: 1 power clean, tough but crisp + 3 rounds for time w/a 12:00 cap: 400m row 20 push-up 15 kettlebell swings + 5:00-10:00 coach-led mobility work – 1-2 upper & 1-2 lower pieces Post
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