Friday 7-26-19


DSGN


For time:
Row 500m
50 foot hs walk
20 kipping hspu
10 strict hspu
+
For time:
10 lateral burpee box jump overs
10 muscle ups
10 burpees to 6" reach
10 bar muscle ups
10 box jumps 24"
20 CTB pull ups
+
EMOM 12 min:
1- Single arm DB OHS 6/side 50/35#
2- 50 foot single arm DB OH walking lunge
3- Single arm DB power snatch 10 alt'ing 50/35#
4- 10-20 wall balls 30/20 to 10'
5- Single arm DB clean and jerk 5/side 50/35#
6- 6-10 DB step overs 50/35# to 24/20"


SANCTIONAL

AM
A. Squat clean and jerk; 5 min max reps @80% 1rm
B1. Snatch grip RDLs; 6-8x4; rest 2 min
B2. Sandbag front squats; 18 reps x4; rest 2 min
C. Single arm DB OHS; 10 reps x3/side; rest 1 min bw sides
D. Two arm KB OH reverse lunges; 20 steps x3; rest 2 min
E. Weighted back extensions; 10-12x3; rest 90 sec

PM
Track day:
Dynamic hip opening drills 10 min
- high knees, butt kicks, a-march, b-march, side shuffle, skips, etc
+
Weighted vest 2 mile run for time
+
cool down/stretching 20-30 min


SCALED


EMOM 12 min:
1- Single arm DB OHS 6/side 50/35#
2- 50 foot single arm DB OH walking lunge
3- Single arm DB power snatch 10 alt'ing 50/35#
4- 10-20 wall balls 30/20 to 10'
5- Single arm DB clean and jerk 5/side 50/35#
6- 6-10 DB step overs 50/35# to 24/20"
+
A. HS walk tech work 10 min:
- shoulder taps, pike shoulder taps, freestanding hs hold tech, plank walk with feet on sliders, etc
B. Strict hspu; amrap sets of 2 unbroken in 4 minutes
C. Kipping hspu tech work 5-10 min
D. Muscle up tech work 5-10 min
+
row 10 min easy cool down


S&C

A. Sumo deadlift; 5, 5, 5, 3, 3, 3; rest 2 min
B. Good mornings; 8-10x4; rest 2 min
C1. Back squat with chains; 3, 3, 2, 2; rest 1 min
C2. Rear foot elevated unloaded split squat jumps; 6 reps as aggressively and high as possible x4/side; rest 2 min
D. Single leg isometric sorensen hold on GHD; 30 seconds x5/side; rest as needed bw sides
+
Assault bike 4 min for max cals
rest 1 min
Assault bike 2 min for max cals
rest 1 min
Assault bike 1 min for max cals