Saturday, 02.25.17 – Health

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Run, row, Assault Bike, and/or ski erg @ easy pace Dynamic mobility work – coach-led AMRAP in 16:00 w/a partner, trade off completed rounds: 8 pull-ups 8 goblet squats 8 burpees + immediately upon completion of AMRAP, trade off :30 planks until you have each done 4 sets Post result to comments.
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Friday, 02.24.17 – 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 + :10 2-arm passive hang from bar) Every :90 for 12:00 (4 sets of each) 1st: 1 back squat building to a tough single 2nd: 5-6 double DB bent-over rows + For load/reps: 5:00
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Thursday, 02.23.17 – 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 (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
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Wednesday, 02.22.17 – Health

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Run, row, Assault Bike, and/or ski erg @ easy pace 2 sets of (10 band dislocates + 10 band pull-aparts + 10 jumping squats) Every :60 for 9:00 (3 sets of each): 1st: :05-:10/side bottom of pistol hold – flat foot, use support on upright if needed 2nd: 5-10 2-arm passive-to-active hangs 3rd: :15-:30 nose-to-wall
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Tuesday, 02.21.17 – Health

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Run, row, Assault Bike, and/or ski erg @ easy pace 3 rounds of(1/side Turkish get-up + 10 controlled scap push-ups) Every :90 for 15:00 (5 sets of each): 1st: 3-5 power cleans – touch-and-go if proficient, otherwise drop and quick reset 2nd: 3-5 DB push press, 21X1 + AMRAP in 6:00: 60/45/30/15 double-unders – same
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