Sunday, 01.15.17 – Health & Sport
long, unplugged hike and/or 30:00-60:00 easy aerobic and/or mobility work of choice
- All
- Testing 6
- Training 2,877
- Uncategorized 20
Saturday, 01.14.17 – Health
Run, row, Assault Bike, and/or ski erg @ easy pace Dynamic mobility work – coach-led AMRAP in 15:00 w/a partner, partners trade off completed movement (P1 10 toes-to-bar, P2 20 wall balls, P1 40 double-unders, P2 10 toes-to-bar, and so on…): 10 toes-to-bar 20 wall balls 40 double-unders or 80 single-unders + Optional: Abs, bis,
Friday, 01.13.17 – Health
Run, row, Assault Bike, and/or ski erg @ easy pace 3 sets easy of (10 bird dogs + 10 dead bugs + :10 2-arm passive hang from bar) Every :90 for 15:00 (5 sets of each): 1st: 1 hang squat clean + 1 front squat OR 1 hang squat snatch + 1 overhead squat, moderate
Thursday, 01.12.17 – Health
Run, row, Assault Bike, and/or ski erg @ easy pace Dynamic hip & shoulder mobility – coach’s choice 2 sets easy of [10 DB Cuban presses + :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 – nothing above
Wednesday, 01.11.17 – Health
Run, row, Assault Bike, and/or ski erg @ easy pace 2 sets of (10 band dislocates + 10 band pull-aparts + 10 jumping squats) 10:00 coach-led gymnastics practice – handstands, kipping, pistols, rope climb, etc. + Every 3:00 for 3 sets: 5 tough DB man-makers + AMRAP in 8:00: 8 goblet squats 8 burpees 8