Saturday – 7/20/2019

The Workout for Saturday is:

WARM-UP
Coach’s Choice

PARTNER WORKOUT
In teams of 2….
10 Rounds for time
-30 Cal Machine
-30 Wall Balls (20/14)(Rx+ 30/20)
-15 Handstand Push-Ups (Rx+ Strict)
*Simple, yet effective… excited to see how you guys approach this workout.

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 Rounds
-Bicep Opening Curls x 5/5/5/5
-Tricep Opening Curls x 5/5/5/5

[Strength]
3 Rounds
-Tempo Bench Press x 8-10 reps @ 21×1
-Rest 90 sec
-Double KB Front Squats x 10-12 @ 31×1
-Rest 90 sec
*Try adding a little weight from last week.

1 Round
-Max Set Bench Press (use weight from tempo bench press)
-Rest 90 sec
-20 Unbroken Double KB Front Squats (use a weight a little lighter than above)

[Gymnastics]
3 Rounds, NFT
-100 Double-Unders OR 50 Heavy Rope Double-Unders
-Freestanding HS Hold x 3 attempts for Max Time
-30 sec L-Sit Hold
-25′ HS Walk

[Gross Conditioning]
4 Rounds
-Weighted Strict Pull-Up x 4-6 reps
-100′ Plate Pinch Walk (35/25)
-Max Unbroken Strict Pull-Ups
-100′ DBall Bearhug Carry (150/100)
-Rest 2 minutes

[Engine Builder]
Warm-Up
10 minute easy run @ 65-70% effort
Then….
8 Rounds
45 sec Hill Sprint
Rest 3 minutes (walk down)
*Just like last week. Get outside the gym and have some fun. If you need a hill to run ask your coach.