HEY MAN IS THIS THE ARCVHICE

Thursday, 08.10.17 – Health

2 sets easy of (5 DB Cuban presses + 10m bear crawl + 5m crab walk + 5m inch worm + 10m duck walk)

10:00 gymnastics skill work of choice – still coach led
+
Every 3:00 for 21:00 (7 sets of each):
3 cleans or 3 clean & jerks or 3 snatch @ 50-60% max
200m run @ 90% aerobic – easy sustainable
+
5:00-10:00 mobility work – coach-led

Post work & results to comments.

Thursday, 07.06.17 – Health

2 sets easy of (10 DB Cuban presses + 5m bear crawl + 5m crab walk + 5m inch worm + 5m duck walk)

10:00 coach-led gymnastics practice – kipping variations, pistol balancing, handstand walking, etc.
+
A. Clean & jerk OR snatch, 10 x 1 moderate (60-70% of max) – no misses; begin a rep every :60
+
6 sets @ 90% aerobic – easily sustainable, goal is same time each set:
200m run
:60 rest
+
5:00-10:00 mobility work – coach-led

Post work & results to comments.

Thursday, 06.29.17 – Health

2 sets easy of (10 DB Cuban presses + 5m bear crawl + 5m crab walk + 5m inch worm + 5m duck walk)

10:00 coach-led gymnastics practice – kipping variations, pistol balancing, handstand walking, etc.
+
A. Clean & jerk OR snatch, 10 x 1 moderate (60-70% of max) – no misses; begin a rep every :60
+
Not for time:
800m light/moderate sled drag
OR
3 sets @ 90% aerobic – easily sustainable:
400m run
2:00 rest
+
5:00-10:00 mobility work – coach-led

Post work & results to comments.

Thursday, 06.22.17 – Health

Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of (10 DB Cuban presses + 5m bear crawl + 5m crab walk + 5m inch worm + 5m duck walk)

10:00 coach-led gymnastics practice – kipping variations, pistol balancing, handstand walking, etc.
+
A. Clean & jerk OR snatch, 10 x 1 moderate (60-70% max) – no misses; begin a rep every :60
+
3 sets:
500m row @ 85% effort – fastest sustainable pace
2:00 walk rest
+
5:00-10:00 mobility work – coach-led

Post work & results to comments.

Thursday, 06.15.17 – Health

Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of (10 DB Cuban presses + 5m bear crawl + 5m crab walk + 5m inch worm + 5m duck walk)

10:00 coach-led gymnastics practice – kipping variations, pistol balancing, handstand walking, etc.
+
A. Clean & jerk OR snatch, 10 x 1 moderate (60-70% max) – no misses; begin a rep every :60
+
3 rounds @ very easy pace – can cycle through row/bike/run/ski set-to-set:
:60 row, bike, run, or ski erg
:30/side plank
:60 row, bike, run, or ski erg
:60 single-unders
+
5:00-10:00 mobility work – coach-led

Post work & results to comments.

Tuesday, 06.13.17 – Health

Run, row, Assault Bike, and/or ski erg @ easy pace
3 rounds of(1/side Turkish get-up + :30 plank + :60 row/bike/ski easy)

A. Power clean & jerk, 10:00 to build to a moderate/tough single or 10 x 1 moderate beginning every :60
+
AMRAP in 10:00:
10 front squats or goblet squats
10 alternating reverse lunges or goblet reverse lunges
20 pull-ups or Australian pull-ups
+
5:00-10:00 coach-led mobility work

Post results to comments.