Tuesday, July 25th 2023

WARM UP – wall ball

200m run

200m run w/ wall ball

MOVEMENT/MOBILITY – bench *grab PVC

:20 single leg hamstring stretch w/ foot on bench / side

:30 FR Opener on bench w/ PVC in hands

8/8 foot elevated single leg glute bridge on bench

8-12 close grip push ups on bench

4/4 single leg touchdown squats on bench

12 PVC deadlifts, focus on keeping bar close

12 PVC squat cleans, focus on actively pulling under bar

*grab barbell

12 deadlifts

6 squat cleans

:10 ring support hold

5 eccentric ring dips

:10 dip hold

GYMNASTIC STRENGTH

E :90 x 6

– 3-5 Strict PU

-5-8 Strict Dips, Box Dips or Push-Ups

NOTES Both movements in same :90 window. Each movement needs to be 1 unbroken set. :45 time CAP each set.

METCON

For Time:

6-9-12-15 Deadlift @ 225/155

Lateral burpee over bar

then easy machine spin or Jog until 10:00

@ 10:00

20 Power Cleans @ 135/95

400m Run

then easy machine or Jog until 16:00

NOTES DL/Burpee has 8min CAP These both are intended to be sprint style workouts. Fast pace from the start. Once the DL/Burpee workout is complete everyone will get on a machine and move at an easy pace. DL needs to be a weight that has no more than 1 break per set. Power cleans must be cycled with no more than 2 breaks. 2 Scores – DL/burpee time AND Power Clean/Run time