6/24/20 - 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)
A1) 5x (3 Push Press + 2 Push Jerks)
*Start at 60% of 1RM Push Press and work up
A2) Weighted Pullups, Strict Pullups or Pullup Progressions 5x5
B) For Time:
800m Run
50 Renegade Rows
50 DB Weighted Lunge (Your Choice: OH, FR or OH+FR)
800m Run
T1- You pick the weight
T2- 45/30
T3 and Competitor- 50/35
Home Version:
A1) 5x (3 DB Push Press + 2 DB Push Jerks)
*No DB? Do Pushups or HSPU (any variation) 5x10
A2) 5x :30 Hollow Hold + :30 Arch Hold
B) For Time:
800m Run
50 Renegade Rows
50 DB Weighted Lunge (Your Choice: OH, FR or OH+FR)
800m Run
*No DB? Do 100 Shoulder Taps (plank) and 50 Jumping Lunges
Outdoor Class:
A) Complete the following:
3x (5 Shoulder Press + 3 Push Press)
2x (3 Push Press + 2 Push Jerks)
1x (2 Push Jerks + 1 Split Jerk)
*Start light and work up if possible
B) For Time:
800m Run
50 Renegade Rows
50 DB Weighted Lunge (Your Choice: OH, FR or OH+FR)
800m Run
T1- You pick the weight
T2- 45/30
T3 and Competitor- 50/35
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