Friday 10/20/2017

Skill


5:00 of Turkish get up skill review

Then;

10 Turkish get ups (5L/5R) - choose load; light

 

Strength


Hang muscle snatch (above knee)

Sport/Fitness/Life:

4x3 - choose load; should be very light

 

Metcon


Sport/Fitness/Life:

3 sets of, not for time of:

20 lateral box step overs 24”/20” (step onto box then step down on other side)

15 hip extensions on GHD or partner-spotted on bench - unloaded

10 double KB front rack walking lunge steps - choose load; light

500m row @ moderate pace

*Rest 1:30 between sets

 

Recovery


10:00 of mandatory stretching/foam rolling work

Rey Bautista
Thursday 10/19/2017

Strongman / Odd Object


3 sets of:

50m sled push (25m out & back) - moderate load that allows for quick walking pace

Rest as needed between sets

 

Intervals


EMOM 15:00

Min. 1: 4 10m shuttle sprint forward + 10m backwards shuffle

Min. 2: 15 hollow rocks

Min. 3: 10 push ups + 10 alternating shoulder taps in plank

 

Mobility


2 coach-led upper body mobility pieces + 2 coach-led lower body mobility pieces

Rey Bautista
Wednesday 10/18/2017

Skill


2x3 muscle clean from high hang

2x3 tall power clean (on toes)

 

Strength


Clean deadlift + hang power clean (above knee)

Sport/Fitness/Life:

Every :30 for 5:00 - 1 clean deadlift + hang power clean (above knee) - choose an EASY load

 

Metcon


Sport/Fitness/Life:

4 sets, not for time of:

10m single arm overhead KB walk (10m L / 10m R) - choose load

10 sandbag or med ball ground-to-shoulder

1:00 plank hold - unweighted

 

Recovery


10:00 mandatory stretching/foam rolling work

Rey Bautista
Tuesday 10/17/2017

Strength


3 sets of:

10 feet-elevated ring rows

10 single arm KB Z press (10L/10R) - moderate

10 strict TTB

 

Metcon


Sport/Fitness/Life

Every 3:00 for 12:00

8 unbroken push presses - choose a load that you can quickly do for a set of 8 reps

14 ball slams

20 double unders or 40 single unders

 

Recovery


10:00 of mandatory stretching/foam rolling work

Rey Bautista