06.09.18

COMPARE TO 1/24/18
Warmup
Battle Rope Sprint Matrix
The class will be divided into teams of 3-5 with each team stationed in front of a rope. At 321 go the first person in line will start and complete the designated movement for 15 seconds. After the 15 seconds passes by they will switch with the person behind them in line and head to the back of the line. Once the 1st person in line returns to the start, the movement will change.
– Alternating Waves
– Double Slams
– Hip Toss
– Jumping Jacks
– Scissor Jack Waves
– Burpee Slam
Mobility
Joint Mobility/Group Stretch x 6 min
Skill
Review Russian KB Swings, Dips and GHD Situps with the group and scaling options of each.
Then take 3-4 min to practice each and select loads/scaling options.
Strength
EMOM x 15
A – 30 sec AMRAP of Russian KB Swings
B – 30 sec AMRAP of Dips
C – 30 sec AMRAP of GHD Situps
Metcon
5 rounds for time under a 14 min cap
30 Double Unders or 60 Single Unders
20 Box Jumps
10 Dumbbell or Kettlebell Snatches per side
P – 24”/20”, 50/35# DB or 24kg/16kg KB
L – 24”/20”, 35/25# DB or 16kg/12kg KB
F – 20”/16” (step ups ok), 25/15# DB
Cashout
Strict Pull-up or Ring Row
3-3-3-3 with 2 sec pause at the top and bottom of each rep. Rest 20 sec between clusters of 3, after 4 sets of 3 reps, rest 2-3 min and repeat for a total of 3 Rounds