long, unplugged hike and/or food prep and/or 30:00-60:00 yoga/mobility work of choice
Tag: mobility
Saturday, 02.04.17 – Health
Run, row, Assault Bike, and/or ski erg @ easy pace
Dynamic mobility work – coach-led
Complete the following in teams of 3, w/only 2 working at a time:
4000m row
40 wall walks
400 double-unders or single-unders
+
Optional:
Abs, bis, & tris of choice
Post result to comments.
Friday, 02.03.17 – Health
Run, row, Assault Bike, and/or ski erg @ easy pace
3 sets easy of (10 bird dogs + 10 dead bugs + :10 2-arm passive hang from bar)
10:00 to build to a tough set of either 2 front squats or 2 overhead squats (set starts from the ground)
+
AMRAP in 10:00:
20 wall balls
20 burpees
20 pull-ups
+
5:00-10:00 coach-led mobility
Post results to comments.
Thursday, 02.02.17 – Sport
30:00-60:00 easy aerobic recovery and/or mobility work of choice
Tuesday, 01.31.17 – Health
Run, row, Assault Bike, and/or ski erg @ easy pace
5 rounds of(1/side Turkish get-up + 5 controlled scap push-ups)
Every :90 for 15:00 (5 sets):
1st: 1 tough power clean
2nd: max unbroken strict pull-ups or 10 tough Australian pull-ups
+
6 rounds for time:
15m Farmer’s walk, tough
9 burpees
+
5:00-10:00 coach-led mobility work
Post results to comments.
Sunday, 01.29.17 – Health & Sport
long, unplugged hike and/or 30:00-60:00 focused mobility work and/or food prep