Tuesday, 12.29.20 – Health & Sport

2 rounds as warm-up: 5/side KB suitcase deadlilfts, slow 5 pvc shoulder presses 5 pvc push presses 5 pvc jerks + Every 2:00 for 14:00 (7 sets) 1 power clean 1 shoulder-to-overhead any way (shoulder press, push press, or jerk) + AMRAP in 7:00: 7 burpees 14 Russian kettlebell swings 28 double-unders or 56 single-unders
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Friday, 01.10.20 – Health

3 sets as warm-up: 6 prisoner Kang squats 6 v ups 6 scap push-ups, 1111 Every :60 for 14:00 (7 sets of each): 1st: 1 power clean or power snatch, build to moderate/tough as prep for the AMRAP 2nd: 1-2 slow & controlled wall walks + AMRAP in 7:00: 7 power cleans or power snatches,
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Saturday, 12.28.19 – Health

Dynamic mobility work – coach-led AMRAP in 20:00 w/a partner: 20 pull-ups 40 double-unders 40 wall balls 40 double-unders *split all work as desired w/only 1 partner working at a time *if you’re solid at all movements, go w/CTB & heavy wall balls even if that means getting fewer rounds + optional abs/bis/tris of choice
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Friday, 12.27.19 – Health

3 sets as warm-up: 5 air squats w/alternating single-arm reach overhead each rep 10 alternating toe touches from plank 5 slow & controlled ring rows w/a pause at the top 15:00 to build to a tough power clean single, get in some very light scap activation work between sets (pull-aparts, band or DB external rotations,
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Tuesday, 12.03.19 – Health

2 rounds easy: 5 PVC passthrough 5 PVC overhead squat, 2211 10 very light band pull-aparts :20 hollow rock Every 3:00 for 15:00 (5 sets): 2 back squats, 22X1 – moderate & perfect for all sets/reps, final set can be tough as long as tempo & positions are spot on + Every :90 for 15:00
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