Saturday – 8/10/201

The Workout for Saturday is:

WARM-UP
Coach’s Choice

PARTNER WORKOUT
In teams of 2, complete….
3 Rounds for Time
-800m Run Together
-20 Box Jump Overs Each (40/30)
-20 Wall Walks Total (Rx+ 300′ HS Walk)
-20 Burpee Pull-Ups Total (Rx+ 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 Rounds, NFT
Bicep Opening Curls x 5/5/5 reps
Tricep Opening Extensions x 5/5/5 reps

[Gymnastics]
Rotate through the following movements for 15 minutes:
50 Heavy Rope Double Unders or 70 Double Unders
2 Handstand Obstacle Course Traverses (
2 L-Seated Rope Climbs

Not looking for a score here. Your priority is to move through these movements smooth and efficiently. Use this time to improve skills and body awareness. These are things you can do often, but this is dedicated time today to improving sometimes neglected skills.

[Strength]
4 Rounds
-Bench Press x 2 to 3 reps @ 21×1
Rest 90 seconds
-Front Foot Elevated Split Squat x 10 reps /side
Rest 45 seconds between legs, 90 seconds after completion

Then

1 Round
-Bench Press x Max Reps @ todays working weight (no tempo)
Rest 2 minutes
-DB Walking Lunge Drop Set x 20.20.20
*Pick three weights, perform 20 steps, then pick up a slightly lighter weight for 20, then finish off a final set of 20 lunges with a lighter weight.

[Gross Conditioning]
3 Rounds
-1 to 2 Peg Boards
-100′ Plate Pinch Carry (35/25)
-20 GHDSU
-100′ DBall Bearhug Carry (150/100)
Rest 2 minutes between rounds