long, unplugged hike/swim/bike and/or 30:00-60:00 mobility work of choice
Training
Saturday, 12.10.16 – Health
Run, row, Assault Bike, and/or ski erg @ easy pace
Dynamic mobility work – coach-led
AMRAP in 20:00 w/a partner, split all work as desired w/only 1 partner working at a time:
100 row calories
100 double-unders
100 kettlebell swings
100 double-unders
+
Optional:
Abs, bis, & tris of choice
Sled drag
Sandbag carry
Post result to comments.
Saturday, 12.10.16 – Sport
3 sets not for time:
1-3 rope climbs
:10-:15 L-sit on parallettes or floor
15m/side 1-arm bottoms up kettlebell carry
+
A. Power clean, 20 x 1 @ 80-90% 1RM; begin a rep every :30
+
AMRAP in 20:00 w/a partner, split all work as desired w/only 1 partner working at a time:
100 row calories
100 double-unders
100 kettlebell swings
100 double-unders
+
optional:
bis, tris, abs
sandbag carry
400m sled drag, moderate
Post results to comments.
Friday, 12.09.16 – Sport
3 rounds not for time:
5 box jumps w/step-down, 30/24
5-10 handstand push-ups (strict or kipping)
+
A. Back squat, build quickly to a moderate single for the day, 20X1
+
AMRAP in 20:00:
20 thrusters, 135/85
20 pull-ups
20 bar-facing burpees
+
3 rounds not for time:
:30 Sorensen hold
:30 hollow hold
Post results to comments.
Friday, 12.09.16 – 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)
A. Snatch, 10:00 coach-led tech work
+
For times, start each mini-chipper on a 6:00 clock and rest the remainder of the 6:00:
21 pull-ups
15 burpees
9 wall balls
+
For time:
21 wall balls
15 pull-ups
9 burpees
+
For time:
21 burpees
15 wall balls
9 pull-ups
+
5:00-10:00 independent mobility work of choice
Post results to comments.
Thursday, 12.08.16 – Sport
30:00-60:00 active recovery work of choice
Post results to comments.