Tuesday 06-09-19 S

Monday, July 8, 2019

Warm Up: 

Start ASAP...
500m Row or 400m Run 

Stretch Calves x 30 secs per  
Wall Wrist Walks x 30 secs per  
Wall Pec/Chest Stretch x 30 secs per  
+
2 Rounds of: 
4 Inchworms (pause at the "top")    
6 Tempo Push Ups @ 1111 (4 secs per rep) 
4 Explosive Burpees (rest a few secs bw)    
6 Spiderman Walks (as deep as possible)    
+
Set Up/Partner Up...
1st: Grab Jump Rope & Perform 50 Single Unders  
2nd: Set up Bench Station & Perform 15 Empty BB B. Press 
3rd: Grab BB & Perform 15 Empty BB Hang Power Cleans   
+  
Strength & Skill: 
18 Min EMOM of: 

Min 1: 3 Bench Press, build heavy (strength focus)
Min 2: 3 Hang Power Cleans, build moderate 
Min 3: 15-30 Double Under skill work 
- feel free to skip minute 3 if you really want to build heavy 
+
Workout: 
9 Min AMRAP @ 80-85%: 

5-4-3-2-1 of:  
KB Swings (adv. 70/53)  
Burpee Box Jumps (adv. 30/24) 
- choose weights and heights that allow you to move quickly and well   

 

Round 1: 
5 KBs, 5 Burpee Box Jumps 
4 KBs, 4 Burpee Box Jumps 
3 KBs, 3 Burpee Box Jumps 
2 KBs, 2 Burpee Box Jumps 
1 KB, 1 Burpee Box Jumps  

 

Round 2: same 
Round 3: same  

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