August 8, 2019

8/8/19

Warmup/Mobility/Skill
Warmup
Spiderman Down, Reverse Spiderman Back
Forward Lunge Down, Reverse Lunge Back
Duck Walk Down, Reverse Duck Walk Back
Frog Hop Down, Reverse Frog Hop Back
Gorilla Hop Down, Reverse Gorilla Hop Back (Charlton – Gorilla Hops – Does not need to be as fast as the guy in the video)
Alternating Sumo Down/Back
High Knees Down/Butt Kicks Back

Mobility
Instructors Choice x 6 min

Skill
Review the Turkish Get Up in a large Group

Strength
EMOMx14

Evens – 1 TGU/Side
– Use a KB or DB that allows you to get into each position perfectly.

Odds – 30 Sec AMRAP of Abmat Situps

Turkish Get Up (1 per side per round)
Sit-ups (Max reps)

Metcon
Metcon (AMRAP – Reps)
40 Sec on 20 Sec off for 4 Consecutive Rounds at that movement, Rest 1 min then move on to next movement.

Russian KB Swings
Push Ups
Wallballs

P – 32kg(70#)/24kg (53#), hand release, 30/20
L – 24kg(53#)/16kg (35#), 20/14
F- 16kg(35#)/12kg(25#), 14/10

Cashout
Metcon (5 Rounds for reps)
Row 250m for time, rest 90 sec and repeat for a total of 5 rounds