HEY MAN IS THIS THE ARCVHICE

Wednesday, 03.22.17 – Sport

A. Front squat, 2-2-2-2-2 build so only last double is tough; begin a set every 3:00
+
3 sets for reps, pick up where you left off:
2:00 of (5 muscle-ups + 10 DB thrusters @ 50/35/hand + 50 double-unders)
:60 rest
+
Every 3:00 for 3 sets:
:60 row hard
200m run
+
10:00 easy cool-down and/or mobility

Post results to comments.

Wednesday, 03.22.17 – 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 :90 for 15:00 (5 sets of each):
1st: 1 tough thruster – no rack, bar starts from the ground
2nd: 4-8 STRICT toes-to-bar or hanging knee raises – be perfect on these, no swing to generate momentum, should be very challenging for most
+
3 sets, emphasis on high breathing coming off the rower/bike/ski erg and going right into thrusters:
:60 row, bike, or ski erg @ high effort
:60 DB thrusters
:60 rest
+
5:00-10:00 coach-led mobility work

Post results to comments.

Tuesday, 03.21.17 – Sport

A. Power clean & split jerk, build quickly to a moderate single
+
3 rounds for time w/5:00 cap:
15 Assault Bike calories
10 ground-to-overhead, 135/85
+
3 rounds not for time:
10-15 glute-ham sit-ups
4-5/side 1-arm DB row
4-5/side 1-arm DB bench press

OR if 17.4 yesterday:

30:00 easy row, bike, ski erg
+
3 sets not for time:
15 light reverse hypers
:30 L-sit
+
20:00 mobility work of choice

Post results to comments.

Monday, 03.20.17 – Health

Run, row, Assault Bike, and/or ski erg @ easy pace
5:00-10:00 specific movement prep – coach-led

AMRAP in 13:00:
55 deadlifts, 225/155
55 wall balls, 20/14 to 10/9
55 row calories
55 handstand push-ups
+
5:00-10:00 mobility work – coach-led

* classes of more than 5 will be run in separate heats
** just like the last 3 weeks, there will be lots of options here! If registered for the Open, check your division’s standards for loading & movement variations… for those not registered, select loading that is appropriate for steady movement – this will be more of a breather than last week!

Post results to comments.

Wednesday, 03.15.17 – Sport

A. Front squat, 3-3-3-3-3 build so only last triple is tough; begin a set every 3:00
+
3 sets:
3-5 muscle-ups
9-15 handstand push-ups
:60 rest
+
For time – begin immediately after final :60 rest from the 3 rounder:
50 double-unders
50 row calories
50 wall balls, 30/20 to 10/9
50 double-unders
OR
500m row
40 wall balls, 30/20 to 10/9
300m row
20 wall balls
100m row

Post results to comments.