Monday, July 29

“Every strike brings me closer to a home run.”

Babe Ruth

Warm-up

2-3 rounds, not for time, of:

2 mins of running, biking, or rowing

8 squats (squat therapy style- see video below)

8-10 glute bridge & good morning

30 secs of knee pulls

10 bent over rows, empty/light barbell

8 hollow rocks, v-ups, or sit-ups

5 inchworm push-ups (see video below)

(NTE 10:00)

Strength/Skill

(After Metcon)

For quality:

100 Hollow Rocks

Athlete Instructions

Accumulate 50-100 reps in as few sets as possible.

Metcon 

For time:

10 Back Squats, 135/95 lbs

10 Burpees

10 Ring Rows

L-Sit, 12 secs

9 Back Squats, 135/95 lbs

9 Burpees

9 Ring Rows

L-Sit, 12 secs

8 Back Squats, 135/95 lbs

8 Burpees

8 Ring Rows

L-Sit, 12 secs

…and so on, down to 1 rep of each

Strength B (can be done instead of metcon)

For quality:

Same as metcon, sub hand-release pushups for burpees. 

Accessory (Optional. Can be done in addition to above.)

For quality:

50 Strict Toes-to-rings

Athlete Instructions

20-50 reps in as few sets as possible.

Cool Down

Cobra Stretch - abs

1-2 minutes

Wall Stretch, Leg

Hold 1-2 minutes per side.