HEY MAN IS THIS THE ARCVHICE

Wednesday, 05.03.17 – Sport

3 sets not for time:
12 scap pull-ups
12 overhead barbell shrugs
12 scap push-ups
:30/side gentle sleeper stretch
+
A. Single-arm DB walking lunges, 2 x 30m/side unbroken (10m overhead, 10m @ shoulder, 10m @ side); :90 between sides
B. Weighted pronated strict pull-up, build to a max (score as bodyweight + load added)
+
20:00 @ sustainable pace:
max unbroken strict pull-ups
:30 front leaning rest on ground
200m easy jog

Post results to comments.

Wednesday, 04.26.17 – Sport

3 sets not for time:
12 scap pull-ups
12 overhead barbell shrugs
12 scap push-ups
:30/side very gentle sleeper stretch
+
10:00 @ very easy effort:
.3 mile Assault Bike
6 push-ups, 2020
3 deadhang to inverted w/controlled descent
+
A. DB walking lunges, 4 x 30m unbroken (10m overhead + 10m @ shoulders + 10m @ sides); 2:00 rest
+
For time:
50 toes-to-bar, 25 double-unders @ every break
+
10:00 @ very easy effort:
.3 mile Assault Bike
10 weighted hip extension
:30 front leaning rest on ground

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Wednesday, 04.26.17 – 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 4 sets:
15m (5m overhead + 5m @ shoulders + 5m @ sides) DB walking lunges as heavy as possible unbroken
+
For time w/12:00 cap:
50 toes-to-bar, 10 air squat + 20 double-unders for every break
OR
Every :60 for 12:00 (4 sets of each):
1st: :30 max toes-to-bar or sit-ups
2nd: :30 max air squats
3rd: :30 max double-unders
+
5:00-10:00 coach-led mobility work

Post results to comments.

Wednesday, 04.19.17 – 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):
1 strict weighted pull-up or max chin-over-bar hold up to :30
6 alternating barbell front rack reverse lunges (bar starts on the ground), moderate & controlled (should be a bit heavier than last week)
+
3 rounds for time w/a 12:00 cap:
300m run
20 wall balls
10 toes-to-bar
+
5:00-10:00 coach-led mobility work

Post results to comments.

Wednesday, 04.19.17 – Sport

3 sets not for time:
12 scap pull-ups
12 overhead barbell shrugs
12 scap push-ups
:30/side very gentle sleeper stretch
+
10:00 @ very easy effort:
.3 mile Assault Bike or 250m row
5 push-ups, 2020
:15 chin-over-bar hold
+
A. DB walking lunges, 6 x 10m steps (sets 1 & 4 overhead, 2 & 5 @ shoulders, 3 & 6 @ sides); begin a set every 2:00
+
3 rounds for time:
300m run
20 wall balls, 30/20 to 10
10 toes-to-bar

Post results to comments.

Wednesday, 04.12.17 – Health

Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets of (10 scap pull-ups + 10 overhead barbell shrugs + 10 scap push-ups + :30/side light sleeper stretch)

Every 3:00 for 15:00 (5 sets):
2-3 strict pull-ups (add weight if 3 is easy) or max chin-over-bar hold up to :30
8 alternating barbell front rack reverse lunges (bar starts on the ground), moderate & controlled (should be a bit heavier than last week)
+
For time w/a 10:00 cap:
40 wall balls, 20/14
400m run w/wall ball, 20/14
40 pull-ups or Australian pull-ups
+
5:00-10:00 coach-led mobility work

Post results to comments.