8 sets:
1/side tough Turkish get-ups
500m row @ 85% effort
8 burpees
2:00-2:30 walk rest
+
Crossover Symmetry recovery
Post result to comments.
Tag: burpee
Friday, 04.15.16 – Health
10:00 as warm-up:
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of [15′ forward bear crawl + 15′ reverse bear crawl]
A1. 1 halting snatch-grip deadlift (pause just below knees on way up & down to ensure shoulders in front of the bar & vertical shins) + 1 snatch pull, 3 x 1, :10 between movements, :60 rest
A2. DB bench press, 3 x 3-6, 21X1; :60 rest
+
AMRAP in 10:00:
20 row calories
15 wall balls
10 burpees
+
Not for time:
4:00 front leaning rest accumulation – goal is unbroken, but break and rest as needed to ensure solid positions throughout
Post results to comments.
Tuesday, 04.12.16 – Training
15:00 as warm-up:
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of [:10-:20 passive hang from bar (1-arm if possible) + 1/side Turkish get-up]
Split jerk tech work – coach-led
A1. Power clean clusters, 3 x 1.1.1; begin a rep every :60
A2. DB push press, 3 x 6-8, 21X1; :60 rest
+
For time:
250m row
10 burpees
20 kettlebell swings
10 burpees
250m row
10 burpees
20 kettlebell swings
10 burpees
250m row
+
Every 2:00 for 3 sets:
25m/side tough 1-arm overhead DB carry
Post results to comments.
Tuesday, 04.12.16 – Health
15:00 as warm-up:
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of [:10-:20 passive hang from bar (1-arm if possible) + 1/side Turkish get-up]
Split jerk tech work – coach-led
A1. Power clean clusters, 3 x 1.1.1; begin a rep every :60
A2. DB push press, 3 x 7-10, 21X1; :60 rest
+
For time:
250m row
10 burpees
20 kettlebell swings
10 burpees
250m row
10 burpees
20 kettlebell swings
10 burpees
250m row
+
Every 2:00 for 3 sets:
25m/side tough 1-arm overhead DB carry
Post results to comments.
Tuesday, 04.12.16 – Sport
8 sets all @ very easy pace:
:60 bike
4 alternating Turkish get-ups, light
:60 row
:60 single-unders
6 burpees
8 unweighted hip extensions
+
Crossover Symmetry recovery
Post results to comments.
Saturday, 04.09.16 – Training
10:00 as warm-up:
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of [1-3 dead hang to inverted + 1-3 wall walks]
5:00-10:00 muscle-up and/or handstand walk practice – coach led
+
For time w/a partner – only 1 working @ a time:
60 pull-ups
120 wall balls
60 toes-to-bar
90 burpees
400m Farmer’s walk
+
Optional:
Ab sculpting of choice
Post result to comments.