10/7/20 - Wednesday

Tier 1, 2, 3 and Competitor

Home Warmup:

3 Rounds of:

:30 of Shoulder Taps

3 Samson Stretches each side (Reverse Lunge, reach up and lean back)

3x (Inchworm + 3 Scapular, 2 Regular and 1 Dive Bomber Pushup)

:30 of Plank Up/Downs

10 Bird Dogs

10 I, Y, T's (laying down)

Regular Programming:

A1) Push Jerks 5x3

*Start at 60% of 1RM Push Jerk and work up

A2) Ring Muscle Ups or Progressions 5x 3-5

B) 3 Rounds For Time:

75 Double Unders or 150 Single Unders

50ft HS Walk or 50 Shoulder Taps

15 Thrusters

T1- You pick the weight

T2- 75/55

T3- 95/65

Competitor- 115/75

Home Version:

A1) DB Push Jerks 5x3

*Can do single arm or both at same time

**No DB? Do Pushups or HSPU (any variation) 5x10

A2) 5x 1:00 Hollow Hold

B) 3 Rounds For Time:

75 Double Unders or 150 Single Unders

50ft HS Walk or KB/DB Plank Pull Thrus or Shoulder Taps

15 DB Thrusters

*No Jump Rope? Do Jumping Jacks

**No DBs? Do (Air Squat + 2 Lunges)

Outdoor Class:

A1) Push Jerks 5x3

*Start at 60% of 1RM Push Jerk and work up

A2) DB or KB Bent Over Rows 5x10

B) 3 Rounds For Time:

75 Double Unders or 150 Single Unders

50 KB/DB Plank Pull Thrus or Shoulder Taps

15 Thrusters

T1- You pick the weight

T2- 75/55

T3- 95/65

Competitor- 115/75

Mobility -

2 Rounds For Quality:

Side Lying T-Spine Rotation x 20 each side

Banded Foam Roller Pass Thru (against the wall) x20

Foam Roll T-Spine/Lats 2:00

Cat/Cow x 20