Monday – July 27th, 2020

In Gym

Strength:

  • Hang Power Cleans
  • 5×3 Ascending

Metcon:

  • Against a 13 Minute Clock
  • Ascending by 2’s
  • Box Jumps 24”/20”
  • Clusters 115/75
  • Hollow Rocks or Russian Twists (athletes choice)

At Home

Warm up:

  • 3 Rounds
  • :30 High Knees
  • :30 Butt Kicks
  • :30 Lunge and Twists
  • :30 Frankenstein Kicks

Mobility:

  • 2 Rounds
  • :30 Pigeon Stretch each leg
  • :30 Runners Stretch each leg
  • 5 Iron Crosses each side
  • 5 Scorpions each side

Strength:

  • Odd Object Carry
  • Dog Food / Water Jugs / whatever you’ve got
  • 5x 100m

Metcon:

  • 8 Rounds
  • 20 Double Unders (scale to double tap jumps)
  • 15 Sit-ups
  • 10 Hand Release Push-ups