10:00 dynamic mobility work – coach-led
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On a running clock:
Death by bar-facing burpees:
min 1: 1 bar-facing burpee
min 2: 2 bar-facing burpees
min 3: 3 bar-facing burpees
*and so on, adding 1 rep to each minute until you can no longer complete the required reps within the minute or we complete the 15th minute – if you make it to minute 15 complete as many reps as possible in that minute
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5:00 rest
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For time:
1600m run w/partner – alternate 400m so each does 2
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easy walk cool-down or coach-led mobility
Training
Friday, 06.19.20 – Health & Sport
2 rounds for completion as warm-up:
:30 bent hollow hold
10 alternating toe touches from plank
5 prisoner Kang squats
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5:00 empty bar/pvc overhead squat or full snatch tech work
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Every :90 for 15:00 (5 sets of each):
1st: 5 moderate back squats, 30X1
2nd: 10-15 controlled band pull-aparts
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AMRAP in 5:00:
10 wall balls
5 pull-ups or tough Australian CTB pull-ups
OR
For time w/5:00 cap:
21-15-9 CTB pull-ups
9-15-21 thrusters, 95/65
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5:00-10:00 coach-led mobility
Thursday, 06.18.20 – Health & Sport
For completion as warm-up:
10m toe walk
10m heel walk
10m walking lunges
10m bear crawl
10m crab walk
10m duck walk
:30 relaxed hang from bar
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Every :60 for 12:00 (6 sets of each):
1st: upper gymnastics press tech
2nd: upper gymnatstics pull tech
*pick a new variation this week
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Every :90 for 18:00 (12 sets)
200/175m row, 200/175m ski erg, or .3/.25 mile Echo Bike @ easily sustainable aerobic effort – cut distance down if needed to allow for :30-:45 rest each interval
*can also run to first pole & back if you were not here yesterday
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5:00-10:00 coach-led mobility
Wednesday, 06.17.20 – Health & Sport
3 rounds as warm-up
:30 bent-knee hollow hold or rock
:20 relaxed hang from bar
5/side light windmills
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For total reps without dying:
5:00 of [30 sit-ups + 400m run + alternating DB snatches in remaining time]
5:00 rest
5:00 of [30 sit-ups + 400m run + single-arm DB hang clean & jerks (switch every 5 reps) in remaining time]
5:00 rest
5:00 of [30 sit-ups + 400m run + single-arm DB shoulder-to-overhead any way (switch every 5 reps) in remaining time]
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3 sets not for time:
:30/side plank
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5:00-10:00 coach-led mobility work
Tuesday, 06.16.20 – Health & Sport
3 sets as warm-up:
:20 hollow hold
5 scap pull-ups
5 air squats w/alternating single-arm reach overhead
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Every 2:30 for 6 sets:
3 moderate front squats, 21X1 OR take 15:00 to build to a heavy triple if your movement is already solid
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1 set:
max reps up to 20 goblet squats @ roughly 50% of bodyweight, can use a KB or DB
*perfect ROM for all reps, clearly below parallel and full hip & knee extension @ top
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AMRAP in 5:00:
Strict pronated pull-ups w/clear chin-over-bar at top
*return to full dead hang to finish all reps even if down to singles (so no dropping off the bar from the top)
*if no strict pull-ups perform 10 alternating DB rows from plank every :60 for 5 sets
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5:00-10:00 coach-led mobility
Monday, 06.15.20 – Health & Sport
3 rounds as warm-up:
10m slow & low bear crawl
1/side 3-way straight-leg raise w/:01 pause @ top of each position
:30 supine plank
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Every 2:00 for 10:00 (5 sets):
1 clean-grip deadlift w/:01 pause just below knees on way up
1 clean pull from :01 pause just below knees on way up
1 clean pull w/no pauses
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10:00 to build to a tough hang power clean from just below the knees
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AMRAP in 5:00:
Strict handstand push-ups OR perfect push-ups (no hand-release, chest & only chest touching floor @ bottom, full lock-out @ top, solid plank throughout
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5:00-10:00 coach-led mobility
*assessing/testing a couple things today, keep the push-up reps perfect even if that means low total output