HEY MAN IS THIS THE ARCVHICE
3 rounds not for time, all light loads/resistance:
10 incline DB scap retractions
10 scap push-ups from forearms
5 seated box jumps, increase height as each set
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A. 1 squat snatch from high hang + 1 squat snatch from just below the knees + 1 squat snatch, 5 x 1; begin a set every 2:00
B. 1 & 1/4 front squat, 3-3-3-3; 2:00-3:00 rest
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Every :60 for 12:00 (6 sets of each):
1st: 5-10m handstand walk OR 12 alternating shoulder taps from top of wall walk, deliberate and controlled
2nd: 3-6/1-3 bar muscle-ups OR 6-10 alternating hip touches from bar hang OR :05-:15/side 1-arm hang from bar
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For time:
40/30 Assault Bike calories
20 DB shoulder-to-overhead, 80/55 – can split the 20 reps between arms in any fashion
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10:00 very easy aerobic work immediately following conclusion of Ass/S20
Post results to comments.
3 rounds not for time, all light loads/resistance:
12 incline DB scap retractions
12 Trap 3
8/side plank rotations from forearm
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A. Squat clean & split jerk, build quickly to a single @ 80-90% max
B. 1 & 1/4 front squat, 5-5-5; 2:00-3:00 rest
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Every :60 for 10:00 (5 sets of each):
1st: 5-10m handstand walk OR 12 alternating shoulder taps from top of wall walk, deliberate and controlled
2nd: 3-6/1-3 bar muscle-ups OR 6-10 alternating hip touches from bar hang OR :05-:15/side 1-arm hang from bar
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3 rounds for time:
25 kettlebell swings, 70/53
25 box jump w/step-down, 24/20
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10:00 very easy aerobic work immediately following conclusion of 3 rounds – walk/spin/row
Post results to comments.
3 rounds not for time, all light loads/resistance:
12 incline DB scap retractions
12 Trap 3
12/side band external rotations
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A. Front squat, 3-2-1-1-1 building so only last single is tough, 22X1; 2:00-3:00 rest
B. Squat snatch, build to a heavy single for the day
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For time:
20 squat snatches, 77% of B
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Every :60 for 10:00 (5 sets of each):
1st: 10 alternating shoulder taps from top of wall walk, deliberate and controlled
2nd: 4-8 alternating hip touches from bar hang OR :05-:15/side 1-arm hang from bar
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10:00-15:00 very easy aerobic work – walk/spin/row
Post results to comments.
3 rounds not for time:
12 bent-over DB fly, 1011
6 push-ups, 2020
6 strict pull-ups, 21X0
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A. Power clean, build quickly to a tough single without compromising solid mechanics
B. Snatch-grip deadlift, 3-3-3 @ snatch max; begin a set every 3:00
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AMRAP 15:00 in teams of 3, rotate stations when the 7/7/7 is completed:
Station 1: (7 kettlebell swings + 7 burpees + 7 row/bike/ski calories)
Station 2: plank
Station 3: rest
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Every :60 for 10:00 (5 sets of each):
1st: 10 alternating shoulder taps
2nd: :05-:15/side 1-arm hang from ring or 4 alternating hip touches hanging from bar
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Bis & tris of choice
Post results to comments.
Run, row, Assault Bike, and/or ski erg @ easy pace
10 alternating Turkish get-up + windmill
Every :90 for 15:00 (5 sets of each):
1st: 1 clean-grip deadlift building to a tough single for the day
2nd: :30 nose-to-wall hold – if these were easy last week you can play w/alternating shoulder taps
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AMRAP in 7:00:
3 kettlebell swings, moderate/tough
3 DB push press, moderate/tough
6 kettlebell swings
6 DB push pres
9 kettlebell swings
9 DB push press
and so on…
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5:00-10:00 coach-led mobility work
Post results to comments.
