July 10, 2019

7/10/19

Warmup/Mobility/Skill
Warmup
6 min AMRAP
20 Double Unders or 40 Singles
8 Walking Lunges Per Leg
4 Walkout to scap up

Mobility
Joint Mobility/Group stretch x 6 Min

Skill
Review of the push up and variations:

Review of Rope Climb:
– legless rope climb
– how to capture rope with feet/use legs more with legged rope climb
– scales for climbing rope

Strength
Chaos Push Up or Alt. Med Ball Push Up (Score for Reps)
Strength
EMOM X 10
Even:
30 sec AMRAP of "chaos push ups" or 30 sec AMRAP of alternating med ball push up with roll

Odd:
P – 1 legless rope climb
L – 1 rope climb
F – scaled rope climb variation

Rope Climb (Max reps)
EMOM X 10
Even:
30 sec AMRAP of "chaos push ups" or 30 sec AMRAP of alternating med ball push up with roll

Odd:
P – 1 legless rope climb
L – 1 rope climb
F – scaled rope climb variation

Metcon
Metcon (AMRAP – Rounds and Reps)
4 min AMRAP, rest 2 min then repeat 3 more times (4 rounds total)

6 DB Box Step Overs
6 Devils Press
6 Shuttle Runs

Score counted is from the AMRAP where the fewest rounds + reps are completed

P – 20"/16", 50/35
L – 20"/16", 35/25
F – 16"/14", 25/15

Cashout
Bike easy 3 min
Then foam roll quads, IT band and adductors (inner thighs)
Accumulate 2 min in frog stretch
And 1 min in downward dog