8/11/20 - Tuesday

Tier 1, 2, 3 and Competitor

Warmup:

2 Rounds of:

10 Good Mornings

10 Bootstrap Squats

10 T-Spine Rotations in bottom of Squat

10 Shin Boxes

5 Perfect Stretch to Pigeon each side

10 Up Dog/Down Dogs

10 Side Lunges each side

Regular Programming:

A1) Front Squat 5x5

*Start at 60% and work up

A2) Pendlay, Landmine or DB/KB Rows 5x10

B) 3 Rounds For Time:

200m KB or DB Farmer's Carry

20 KB or DB Snatches

20 HSPU or Pushups

T1- You pick the weight

T2- 45/30 DB or 53/35 KB

T3 and Competitor- 50/35 DB or 53/35 KB

Home Version:

A1) Goblet Squats 5x5-7 or Squat Therapy 5x10

*Work on squat position and technique

A2) DB/KB/Banded/Odd Object Rows 5x10

B) 3 Rounds For Time:

200m KB or DB Farmer's Carry

20 KB or DB Snatches

20 HSPU or Pushups

*No DB/KB? Do Odd Object Carry and Odd Object Ground to OH

Outdoor Class:

A) Split Squat or or Deficit Reverse Lunge 5x5 each leg

*Start at a medium weight and work up

**Can use barbell or DB/KBs

B) 3 Rounds For Time:

200m KB or DB Farmer's Carry

20 KB or DB Snatches

20 Deficit Pushups or Pushups

T1- You pick the weight

T2- 45/30 DB or 53/35 KB

T3 and Competitor- 50/35 DB or 53/35 KB

Mobility -

2 Rounds For Quality:

T-Spine Rotation (bottom of squat) x 20 each side

1:00 Foam Roll T-Spine/Lats

1:00 Bonesaw on Calves

1:00 Pigeon Stretch each side

Cat/Cow x 20