Saturday – 7/27/2019

The Workout for Saturday is:

WARM-UP
Coach’s Choice

PARTNER WORKOUT
In teams of 2, with only 1 athlete working at a time
5 Rounds for Time
-30/25 Cal Machine
-20 Burpee Box Jump Overs (24/20″)
-10 Strict Pull-Ups (Rx+ Muscle-Ups)
-5 Ground-to-Overhead (205/135)(Rx+ 245/165)

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 Curls x 5/5/5/5

Followed by….

2 Sets
Single Arm DB Row x 6 /side
Sandbag Bearhug Squats x 8 to 10

[Gymnastics]
Spend 15 minutes practicing….
-50 Heavy Rope Double-Unders or 70 Double-Unders
-2 Handstand Obstacle Course Traverses
-30 sec L-Sit Hold
*Not looking for a score here. This is practice time. Grab a buddy and have some fun with theses stations.

[Strength]
4 Sets
-Bench Press x 8 to 10 reps @ 21×1
-Rest 90 sec
-Back Rack Walking Lunges x 20 reps
-Rest 90 sec

Followed by….

1 Set
-Bench Press x Max Reps @ today’s working weight
-Rest 2 minutes
-2 min. AMRAP of Barbell Lunge Jumps (empty barbell)

[Gross Conditioning]
4 Sets
-30 sec Chin Over Bar Hold
-50′ Plate Pinch Carry (35/25)
-100′ DBall Bearhug Carry (150/100)
-20 Banded Pull Throughs
-Rest 2 minutes