HEY MAN IS THIS THE ARCVHICE

Saturday, 09.10.16 – Health

Run, row, Assault Bike, and/or ski erg @ easy pace
Dynamic mobility work – coach-led

For max total reps w/a partner, split all work as desired w/only 1 working at a time:
10:00 of (1200m run + max pull-ups in remaining time)
2:00 rest
10:00 of (1600/1200m row + max wall balls in remaining time)
+
Optional:
Abs, bis, & tris of choice
Sled drag
Sandbag carry

Post result to comments.

Saturday, 09.10.16 – Sport

10:00 jump rope (doubles and triples) and freestanding handstand hold practice – keep hands within a 4′ x 6’ mat
+
For 10:00 – your choice of power or squat today, use 1 bar and select weights within the range that you can adjust easily/quickly minute-to-minute:
Evens: 2 snatches, 70-80% 1RM
Odds: 2 cleans, 70-80%
+
For total reps w/a partner, split all work as desired w/only 1 working at a time:
10:00 of [1200m run + max pull-ups in remaining time]
2:00 rest
10:00 of [1600/1200m row + max wall balls in remaining time]
+
optional:
bis,tris, & abs
sandbag carry
400m sled drag, moderate

Post results to comments.

Wednesday, 09.07.16 – Sport

10:00 pistol & bar muscle-up practice
+
A. Axle overhead walking lunges, 4 x 10m (length of rig); 2:00-3:00 rest
B. Standing hand-over-hand sled pull, 4 x 15m tough but lats doing most of the work rather than torso/hips; :90-2:00 rest
+
Every 10:00 for 3 sets – goal is even times across:
1200/1000m row
30 burpees or .6/.5 mile Assault Bike
+
Optional, not for time:
400-800m sandbag or med ball carry, switch sides every 100m

Post results to comments.