07-24-2024
Movement Prep:
2:00 Cardio (1:00 easy, :40 moderate, :20 fast)
10 Alt. Spiderman Lunge + Reach
10 Banded Lateral Steps / Side
10 Banded Froward Steps
10 Banded Backwards Steps
10 Banded Hip Thrust
20 Step Back Lunges
5 Jump Squats
*Do a set every 3 minutes.
10 Front Foot Elevated Double Dumbbell Bulgarian Split Squats (5 each side) @ 8-9/10 RPE + 7 Double Dumbbell Jump Squats
10 Front Foot Elevated Double Dumbbell Bulgarian Split Squats (5 each side) @ 8-9/10 RPE + 7 Double Dumbbell Jump Squats
10 Front Foot Elevated Double Dumbbell Bulgarian Split Squats (5 each side) @ 8-9/10 RPE + 7 Double Dumbbell Jump Squats
10 Front Foot Elevated Double Dumbbell Bulgarian Split Squats (5 each side) @ 8-9/10 RPE + 7 Double Dumbbell Jump Squats
10 Front Foot Elevated Double Dumbbell Bulgarian Split Squats (5 each side) @ 8-9/10 RPE + 7 Double Dumbbell Jump Squats
*Jump AS HIGH AS YOU CAN for Jump Squats
*Score is Bulgarian Split Squat weight. Score Jump Squat weight in notes.
6 Rounds
10 Thrusters (95/65)
20 Supine Ring Rows
10 Bar Facing Burpees
12/10 Calorie Row
RX+ 20 Pull Ups
TARGET SCORE
- Target time: 15-17 minutes
- Time cap: 20 minutes
6 Rounds
10 Thrusters (75/55)
15 Supine Ring Rows
10 Bar Facing Burpees
10/8 Calorie Row
4 Rounds
10 Barbell Back Squat @ moderate weight – maintain quality RPE 7
8 Split Stance DB Romanian Deadlift (each side) @ Moderate weight – maintain control and quality RPE 7
10 Lying DB Hamstring Curl @ moderate weight – maintain quality RPE 7
15 Standing Barbell Calf Raise @ moderate weight (each side) – maintain quality RPE 7
-Rest 3 min b/t rounds-
STIMULUS and GOALS
Here’s a solid challenge for the athletes as they are tasked with holding a moderate-steady effort across rounds. Pacing at every station should be the same from start to finish, except for the final round. Use the time between stations as rest, and don’t get caught staring at the barbell.
The clock is ev