August 7, 2019

8/7/19

Warmup/Mobility/Skill
Warmup
Run 200m
Bear Crawl 1 length of the gym and Spiderman Back
Run 200m
Duck Walk 1 length of the gym and Broad Jump back
Run 200m
High Knees 1 length of the gym and Butt Kicks back

Mobility
20 Banded Good Mornings – Black or Purple/Red or Black
3 Position lower body band stretch
15 Mini Band Air Squats – Band Wrapped at Knees, Knees out, toes forward with slow, deliberate reps
8 Mini Band Lateral Kicks/Side – band wrapped at ankles
Mini Band monster walk 50′ forward and 50′ backward – band still wrapped at ankles –

Skill
Review the Deadlift in a large group

Strength
EMOM x 14

Evens – 5-8 Deadlifts, climbing each round

Odds – P and L – 5 Russian Step Ups Per Leg using the same DB or KB used for Single Leg DL
F – 5 suitcase step ups per leg using the KB or DB used for Single Leg DL

Strength
EMOM x 14

Evens – 5-8 Deadlifts, climbing each round

Odds – P and L – 5 Russian Step Ups Per Leg using 15-20% Body Weight DB Per Hand
F – 5 suitcase step ups per leg using 10-15% Body Weight DB Per Hand -Scale As needed

FOR BOTH STEP UPS – BOX HEIGHT SHOULD BE DETERMINED BY PLACING ONE FOOT ON THE BOX AND FINDING A HEIGHT WHERE THE KNEE IS PARALLEL TO THE HIP

Deadlift (Weight)
Russian Step Ups (7 sets of 5 per leg)

Metcon
Metcon (AMRAP – Reps)
3 Rounds of;

Performance
1 min AMRAP Double DB/KB Thrusters
1 min AMRAP Double Unders/Single Unders
1 min AMRAP Box Jumps with a Step Down
1 min AMRAP Push Press -95/65
1 min AMRAP Row for Cal
Rest 1 min

P – Double KB Thrusters – 24kg/16kg, 24"/20", 24"/20", 95/65
L – Double DB Thrusters – 50/30, 24"/20", 75/55
F -Double DB Thrusters – 35/20/ 20"/16", 55/45

Cashout
Metcon (Time)
Row 1k at an Easy Pace