7/15/20 - 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 + 1 Split Jerk)

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

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

B) For Time:

60 Wallballs

50 DB Snatches

400m WB/DB Carry

50 DB Snatches

60 Wallballs

T1- You pick the weight

T2- 20/14 WB, 45/30 DB

T3- 20/14 WB, 50/35 DB

Competitor- 30/20 WB, 50/35 DB

Home Version:

A1) 5x (3 DB Push Press + 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) For Time:

25 Odd Object Ground to Shoulder

25 Burpees

400m Odd Object Carry

25 Burpees

25 Odd Object Ground to Shoulder

Outdoor Class:

A) 5x (3 Push Press + 2 Push Jerks + 1 Split Jerk)

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

B) For Time:

60 Ballslams

50 Single Arm KB Swings (R)

400m BS/KB Mixed Carry

50 Single Arm KB Swings (L)

60 Ballslams

T1- You pick the weight

T2- 30/20 SB, 53/35 KB

T3 and Competitor- 40/30 SB, 53/35 KB

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