long, unplugged hike and/or 30:00-60:00 focused mobility work and/or food prep
Training
Saturday, 01.28.17 – Sport
A. Hang squat snatch, build quickly to a tough double – no misses
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For reps w/a partner, partners trade off each completed set:
5:00 max sets of 3 bar muscle-ups or 10 CTB pull-ups
2:00 rest
5:00 max sets of 10 thrusters, 95/65
2:00 rest
5:00 max sets of 50 double-unders
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gun show
Post results to comments.
Saturday, 01.28.17 – Health
Run, row, Assault Bike, and/or ski erg @ easy pace
Dynamic mobility work – coach-led
For reps w/a partner, partners trade off each completed set:
5:00 max sets of 5 pull-ups, CTB pull-ups, or Australian pull-ups
2:30 rest
5:00 max sets of 10 wall balls, 20/14 to 10/9 – be strict on your depth & target!
2:30 rest
5:00 max sets of 30 double-unders
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Optional:
Abs, bis, & tris of choice
Post result to comments.
Friday, 01.27.17 – Health
Run, row, Assault Bike, and/or ski erg @ easy pace
3 sets easy of (10 bird dogs + 10 dead bugs + :10 2-arm passive hang from bar)
Every :90 for 15:00 (5 sets of each):
1st: 5 front squats from the ground OR 5 overhead squats from the ground
2nd: 3-4 unsupported DB rows (both arms at same time), 3010
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AMRAP in 6:00:
20 burpees w/2-hand touch to target 4-8” above standing reach
20 Russian kettlebell swings
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5:00-10:00 coach-led mobility
Post results to comments.
Friday, 01.27.17 – Sport
3 rounds not for time:
3 dead hang to inverted w/controlled descent
1/side Turkish get-up
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A. Back squat, build quickly to a moderate double
B. Power clean & push jerk, 5 x 1 light/moderate touch-and-go at shoulders; begin a set every :60
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For time – adjust loads as needed:
21 power cleans, 135/85
21 row calories
21 burpees over the rower
3:00 rest
15 power cleans, 165/105
15 row calories
15 burpees
3:00 rest
9 power cleans, 195/125
9 row calories
9 burpees
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ab/low back work of choice
Post results to comments.
Wednesday, 01.25.17 – Health
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets of (10 band dislocates + 10 band pull-aparts + 10 jumping squats)
10:00 coach-led gymnastics practice – handstands, kipping, pistols, rope climb, etc.
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Every :60 for 6 sets:
5 moderate/tough thrusters, each set starts from the ground – efficiency over load
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12:00 @ 80% effort – smooth & sustainable, practice efficient movement!
60 double-unders or 90 single-unders
30m unweighted walking lunges
30m Farmers’ walk, tough
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optional Brandon v Lee tiebreak, AMRAP in :90:
med ball over shoulder, score as total reps x med ball weight (your choice weight)
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5:00-10:00 coach-led mobility work
Post results to comments.