Saturday – 7/13/2019

The Workout for Saturday is:

WARM-UP
Coach’s Choice

PARTNER WORKOUT
In teams of 2, complete 3 rounds for time of:
-800/650m Row
-60 Alternating DB Snatches (50/35)
-40 Toes-to-Bar
-20 DB Box Step Overs (50/35 to 24/20″)
-10 Ring Muscle-Ups

EXTRA CREDIT
*We all have extra weaknesses we want a focus on. Only choose what will move the needle for you based on your goals, but will allow you to successfully recover before your next training session.

[Accessory]
2 Sets
-Bicep Opening Curls x 5/5/5/5
-Tricep Opening Extensions x 5/5/5/5

[Gross Strength]
3 Sets
-Tempo Bench Press x 10 reps @ 21×1
-Rest 90 sec
-Double KB Front Squats x 12 @ 31×1
-Rest 90 sec
*Both of these movements should be loaded HEAVY. As in, I would rather you fail the tenth rep than have the ability to complete an 11th rep if your life depended on it.

Followed by…

1 Set
-Bench Press x Max Reps @ today’s 10 rep working weight
-Rest 90 sec
-40 Unbroken Double KB Front Squats @ 60% of today’s working weight

[Gymnastics]
3 Rounds, NFT
-50 Double-Unders
-2 Legless Rope Climbs OR Pegboards
-25′ HS Walk
-25′ HS Walk
*Couple of things you can practice with this:
1. Heavy Rope Double-Unders (ask Chase for his)
2. Different techniques for Rope Climb or Pegboard
3. HS Walk for Speed
4. Try walking backwards or sideways. It’s not for time.

[Gross Conditioning]
4 Rounds
-Max Unbroken Strict Pull-Ups
-100′ Plate Pinch Walk (35/25)
-20 GHDSU
-100′ DBall Bearhug Carry (150/100)
-Rest 90 seconds

[Engine Builder]
Warm-Up
10 minute run @ 65-70% effort
then
10 Sets
-30 sec Hill Sprint
-Rest 2-3 minutes (walk down)
*Get outside and enjoy some sun.