long, unplugged hike – get outside!
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Training
Saturday, 09.03.16 – Health
Run, row, Assault Bike, and/or ski erg @ easy pace
Dynamic mobility work – coach-led
AMRAP in 15:00 w/a partner, partners alternate completed rounds throughout:
15 row or Assault Bike calories
12 alternating DB snatches or med ball to shoulder
9 burpees
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Optional:
Abs, bis, & tris of choice
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Saturday, 09.03.16 – Sport
10:00 jump rope (doubles and triples) and freestanding handstand hold practice – keep hands within a 4′ x 6’ mat
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For 10:00 – set up 2 bars here or select weights within the range than can adjust easily/quickly minute-to-minute:
Evens: 2-3 power snatches, 70-80% 1RM
Odds: 2-3 power cleans, 70-80%
+
AMRAP in 15:00 w/a partner, partners alternate completed rounds throughout:
15 row or Assault Bike calories
12 alternating DB snatches or med ball to shoulder
9 burpees
+
optional:
bis,tris, & abs
sandbag carry
400m sled drag, moderate
Post results to comments.
Friday, 09.02.16 – Health
Run, row, Assault Bike, and/or ski erg @ easy pace
3 sets easy of (10 bird dogs + 10 dead bugs)
Thruster review/practice
A. Squat clean + front squat OR squat snatch + overhead squat (whichever you did not do last week), 1 moderate every :60 for 8 sets or 8:00 to build to a challenging set if the movement is smooth
B. Pull-up variations (whichever you’ve been working on), 1 x max reps
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For time w/8:00 cap:
30 toes-to-bar
400m run
30 thrusters, 75/45 (sub light DBs if front rack limits movement/intensity
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3 rounds not for time:
:30/side plank
10 supermans w/pause @ top
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Thursday, 09.01.16 – Sport
30:00-60:00 active recovery or mobility work of choice
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Friday, 09.01.16 – Sport
A. Strict muscle-up, front lever, or dead hang to inverted, 10:00 practice/progressions
B. Front squat, build quickly to a tough (not max) single
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20 rounds for time w/8:00 cap:
5 unbroken CTB pull-ups
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rest as needed
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For time:
45 glute-ham sit-ups
400m run
35 thrusters, 95/65
+
3 rounds not for time:
7-10 moderate reverse hypers
15m/side 1-arm Farmer’s walk, up to 100/70
Post results to comments.