60:00 easy aerobic recovery and/or mobility work of choice
Tag: mobility
Wednesday, 04.05.17 – Health
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets of (10 band dislocates + 10 band pull-aparts + 10 band behind-the-neck presses)
2 sets of (:05-:10/side bottom of pistol hold + 5 scap pull-ups + :30 plank on ground)
Every 3:00 for 15:00 (5 sets):
3-5 strict pull-ups (add weight if 5 is easy) or max chin-over-bar hold up to :30
10 alternating barbell front rack reverse lunges (bar starts on the ground), moderate & controlled
+
10:00 @ 80-90% – sustainable pace, perfect reps throughout:
5 pull-ups
10 hand-release push-ups
15 air squats
+
5:00-10:00 coach-led mobility work
Post results to comments.
Saturday, 04.01.17 – Health
Run, row, Assault Bike, and/or ski erg @ easy pace
Dynamic mobility work – coach-led
5 rounds for time w/a partner, trade off all work as desired w/only 1 partner working at a time:
400m run – dress for a cool morning!
20 kettlebell swings
20 burpees
+
5:00-10:00 coach-led mobility
Post result to comments.
Thursday, 03.30.17 – Sport
30:00-60:00 easy aerobic recovery work of choice and/or mobility
Wednesday, 03.29.17 – Health
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets of (10 band dislocates + 10 band pull-aparts + 10 band behind-the-neck presses)
2 sets of (:05-:10/side bottom of pistol hold + 5 scap pull-ups + :30 plank on ground)
Every 2:30 for 5 sets:
10m DB walking lunges
10m DB death march
+
Every 2:30 for 5 sets:
250m row or 15/10 Assault Bike calories or 200m ski erg
10 burpees
+
5:00-10:00 coach-led mobility work
Post results to comments.
Tuesday, 03.28.17 – Health
Run, row, Assault Bike, and/or ski erg @ easy pace
3 rounds of(1/side Turkish get-up + 10 controlled scap push-ups)
A. Clean-grip deadlifts, 10 x 3 @ 90-100% clean max (if you don’t have a recent clean max, select a weight that allows for speed throughout, these should not feel like heavy deadlifts), 11X1; begin a set every :60
+
AMRAP in 10:00:
Strict pull-ups, 200m run every time you break
+
3 rounds:
:30 L plank
:30 R plank
:30 rest
+
5:00-10:00 coach-led mobility work
Post results to comments.