17.2
OR
For time(s):
75 row calories
4:00 rest
60 row calories
3:00 rest
45 row calories
2:00 rest
30 row calories
:60 rest
15 row calories
+
3 sets not for time:
15 light reverse hypers
:30/side plank
+
20:00 mobility work of choice
Tag: reverse hyper
Monday, 02.27.17 – Sport
17.1.2
OR
3 rounds not for time:
1-5 muscle-ups
20 wall balls, 20/14 to 10/9
+
A. Squat clean, 20 x 1 @ light/moderate loads; begin a rep every :30
+
Every :60 for 15:00 (5 sets of each):
1st: 15/10 row calories
2nd: 5-10 CTB pull-ups
3rd: 50 double-unders
+
3 sets:
15 light reverse hypers
:90 rest
Post result to comments.
Saturday, 02.25.17 – Sport
3 rounds not for time:
45 double-unders
15 wall balls, 20/14 to 10/9
3 dead hang to inverted emphasizing full passive hang @ bottom of each rep
+
Every 3:00 for 4-6 rounds even:
.5 mile Assault Bike
10 toes-to-bar or CTB pull-ups (alternate movements set-to-set)
+
3 sets:
10-20 light reverse hypers
+
gun show
Post results to comments.
Tuesday, 01.31.17 – Sport
3 sets not for time:
30-60 unbroken double-unders
10-15m handstand walk or :30 nose-to-wall hold
+
A. Snatch pull, 8 x 1 starting @ 95% snatch max & building to 105% for the final rep; begin a rep every :90
B. Push press, build to a tough single for the day
+
5 rounds for time w/10:00 cap:
20 row calories
15 handstand push-ups
+
3 sets not for time:
15 light reverse hypers
:30/side plank
Post results to comments.
Friday, 01.20.17 – Sport
3 rounds not for time:
3 dead hang to inverted w/controlled descent
1/side Turkish get-up
+
A. Back squat, build quickly to a moderate triple
+
For time w/a 13:00 cap:
55 deadlifts, moderate up to 225/155
55 wall balls, 20/14 to 10/9
55 row calories
55 handstand push-ups
+
3 rounds:
10-15 light reverse hypers
:30 hollow rock or hold
Post results to comments.
Monday, 01.16.17 – Sport
A. 1 squat clean + 1 hang squat clean + 3 front squats + 1 squat clean (can drop between 3rd front squat and last squat clean), 5 x 1 moderate; begin a set every 2:00-3:00
+
3-5 sets for even reps:
:60 ring muscle-ups or strict pull-ups or rope climbs
:60 rest
:60 alternating pistols (weight if these are easy) or overhead walking lunges, 55/35 plate or 75/55 barbell
:60 rest
:60 row calories – last set near-max effort
:60 rest
+
3 sets not for time:
7-10 moderate reverse hypers
15 band face pulls w/pause @ back
:30/side plank
Post result to comments.