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WEDNESDAY 7/10

Warm Up

2 Steady Rounds: 10 KB Taters (53/35), 20 Plank Plus

KB Tater: swing the KB to eye level and release the handle, catching the KB in a goblet squat position and squatting it. That’s 1 rep. As you stand, flip the handle of the KB back into your hands and perform your next swing. A ‘Plank Plus’ is a plank where you lift the opposite arm/opposite leg straight out in front/behind for a brief second before returning to a plank. That’s one rep.

Mobility Recommendation: Couch stretch 1:30 per side

Strength

Deadlift: 15-15-15

We are looking for 3 VERY uncomfortable sets of 15. These reps should not sacrifice a solid midline for more weight, instead they should aim for more control. By the end of each set you should be questioning if your hamstrings will ever “feel good” again.

Conditioning

18-15-12-9: Dumbbell Thruster (50/35), T2B

The intended time domain for this piece is 7 – 12 minutes. Dumbbell thrusters should not exceed 2 sets in any round. Scale the DB weight to maintain intensity. Toes to bar should not exceed 3 sets in any round.

Extra (Before/After Class): Max Aerobic Power

15 Rounds: Row :40, Rest :20 – record distance or cals each interval; may sub for AB or run

 


THURSDAY 7/11

Skill Work Warm-up

500m Row -then-

Handstand Push Ups

Progressions and Scaling Options: HS Holds, Negatives, HSPU to an Elevated Target, Regular HSPU, Strict HSPU, Deficit HSPU

Mobility Recommendation: 2:00 Achilles/calf smash per side with an empty barbell

Conditioning

AMRAP 25 Minutes: 90 DU, Run 200m, 30 Air Squats, Run 200m, 15 Handstand Push Ups, Run 200m

Thursday’s work is a long and sweaty one. Just keep moving. The jump rope portion should not exceed 2 minutes in any round. The handstand push ups should not exceed 3 sets in any round.

Extra (Before/After Class): Speed/Threshold

2 Rounds: Row 8 Min, Rest 4 Min – record distance or cals each interval; may sub for AB or run