16.10.13

60 minutes @ 75%:
100 assault bike calories
25’ crab walk, forward
25’ crab walk, backward
20s hollow hold
100 row calories
10 Turkish get-ups, alternating – light
20 burpees, no push-up

16.10.12

A. 5 min legless rope climb practice
+
5 min peg board practice
+
Skin-the-cat on rings
3×5

B. Static handstand hold
Accumulate 90s

C. Handstand walk
5xAFAP; Rest as needed

D. 5 sets:
30s Russian KB swings – as heavy as possible
-Rest 30s
60s shuttle run, 50’ increments @ 75%
-Rest 30s
+
5 sets:
5 touch-and-go deadlifts – heavy
-Rest 30s
30s single-unders
30s air squats – 1 rep every 3s
-Rest 30s

16.10.11

A1. Good mornings
5×10; 30×0 tempo; Moderate load; Rest 60s
A2. Glute-ham raises
5×6-8; 40×0 tempo; Rest 2 min

B1. DB reverse lunges
5×10, alternating; 20×0 tempo; Tough; Rest 60s
B2. Single-leg wall sit at parallel
5x30s/side; Rest 2 min

C. 4 sets:
1 min assault bike @ 85%
-Rest 30s
1 min row @ 85%
-Rest 30s
1 min yoke carry – tough
-Rest 90s
+
(Rest 10 min)
+
10 min AMRAP @ 85%:
10 box jumps, step down (24″/20″)
10 wall balls (20 to 10’/14 to 10’)
10 assault bike calories

D. Accumulate 2 min in bottom of ring push-up
+
Accumulate 2 min FLR on rings in external rotation w/ shoulder off of straps