7/1/20 - 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 (2 Push Jerks + 1 Split Jerk)

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

A2) Weighted Pullups, Strict Pullups or Pullup Progressions 5x5

B) 3 Rounds For Time:

30 Wallballs

20 Toes to Bar

10 Deadlifts

T1- You pick the weight

T2- 20/14 and 165/115

T3- 20/14 and 185/125

Competitor- 30/20 and 225/155

Home Version:

A1) 5x (2 DB Push Jerks + 1 DB Split Jerk)

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

A2) 5x :30 Hollow Hold + :30 Arch Hold

B) 3 Rounds For Time:

30 DB Goblet Squats

30 DB Russian Twists

30 DB Deadlifts (one dumbell in each hand or single DB/single leg deadlifts (15R/15L)

*No DB? Do Jumping Squats, Russian Twists (unweighted or with any odd object and Glute Bridges.

Outdoor Class:

A) 5x (2 Push Jerks + 1 Split Jerk)

*Start light and work up if possible

B) 3 Rounds For Time:

30 Ball Slams

20 Russian Twists (can use plate if ball is too heavy)

10 Deadlifts

*We have mats for the Russian Twists but feel free to bring your own

T1- You pick the weight

T2- 30/20 and 165/115

T3- 30/20 and 185/125

Competitor- 40/30 and 225/155

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