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: row
Wednesday, 03.01.17 – Health
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets of (10 band dislocates + 10 band pull-aparts + 10 jumping squats)
Every :60 for 12:00 (4 sets of each):
1st: :05-:10/side bottom of pistol hold – flat foot, use support on upright if needed
2nd: 5-10 2-arm passive-to-active hangs
3rd: :30 nose-to-wall hold or front leaning rest on ground
+
12:00 @ 70% effort – niiiiiiiiice and steady:
15/10 row, bike, or ski erg calories
10 push-ups
5 toes-to-bar
+
5:00-10:00 coach-led mobility work
Post results to comments.
Wednesday, 03.01.17 – Sport
A. Squat snatch, 6 x 1 @ 70-75% max; begin a rep every :45
B. Squat clean & jerk, 6 x 1 @ 70-75% max; begin a rep every :45
+
9:00 @ steady effort:
120 double-unders
60 wall balls, 20/14 to 10/9
Muscle-ups in remaining time
+
For calories:
:60 row, Assault Bike, or ski erg – your choice, all-out!
Post results to comments.
Tuesday, 02.28.17 – Sport
A. Power snatch, build quickly to a single @ 75% max – nothing above!
B. Clean pull clusters, 3 x 1.1.1 starting @ 90% clean max and building a bit from there as long as speed at hips is there…; :10 between singles, 2:00 rest
+
Every 3:00 for 3 sets:
.5 mile Assault Bike
10 overhead squats, 65/45
+
Every 3:00 for 3 sets:
30/20 row calories
10-15 handstand push-ups
+
3 rounds not for time:
:20 heavy med ball bear hug hold
:20 L-sit accumulation
Post results to comments.
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.
Wednesday, 02.22.17 – Sport
A. Squat snatch, 5 x 1 @ 70-80% max; begin a rep every :60
B. Squat clean, 5 x 1 @ 70-80% max; begin a rep every :60
+
For time @ steady effort – just cruising through this:
60 row calories
50 wall balls, 20/14 to 10/9
40 toes-to-bar
+
For time:
30 burpees w/2-hand touch to target 6-8” above standing reach
Post results to comments.