Wednesday, July 31st 2024

WARM UP – DB

200m run

100m single DB OH walk (50/50)

MOVEMENT/MOBILITY – db

:10 HS Hold

20 anterior tib raises

10 Calf Raises

10 scap push ups

10 Candlesticks

*grab DB

5/5 single leg RDL

30 straight leg toe touches, DB in hand

6/6 DB Push Press

PRIMER – before metcon

3 Deadlifts

5 TTB

3 Deadlifts

GYMNASTIC STRENGTH

E2M x 5 @ moderate effort

12/9 Cal Machine of Choice

3-5 HSPU

NOTES HSPU is meant to be hardest variation an athlete can perform. Bike should be moderate pace across.

HSPU options

Regular Push-Ups (if a set of 8 or less full range of motion pushups is difficult this is recommended, use box if needed)

Box Pike HSPUs

kipping HSPU

strict HSPU

strict HSPU with deficit

METCON

For Time:

400m Run

+

4x

10 Deadlifts (185/125) (Rx+ = 5 Reps @150/100 Sandbag/dball Clean)

10 TTB

Rest 2 Minutes

repeat

NOTES Deadlifts and t2b can have 1 break.

MODIFY TTB – 6 reps OR 12 V-Ups

400m run – 30/22 cal echo