Friday June 21, 2019

Friday June 21, 2019

Events & Announcements

Saturday June 22 – GYM CLOSED – Sign Up to Rugged Maniac http://runsignup.com/RaceGroups/68977/Groups/541515


Workout of the Day

Warm Up
200 Meter Run

40 Seconds
Active Spidermans
Active Samsons
Push-up to Down Dog

100 Meter Plate Run

30 Seconds
Frog Hops
Reverse Lunges
Lateral Hops Over Bags

50 Plate Run

20 Seconds
Easy Burpees

Mobility
Child’s Pose on Box: 1 Minute
Box Supported Ankle Stretch: 1 Minute

Skills & Drills
BURPEE BOX JUMPS
Focus: Lunge or Leap
Movement Prep
6 Burpee Box Step-ups (Low Box)
.
10 Small Hops
10 Tall Hops
.
3 Burpee Box Jumps (Workout Height)

PULL-UPS
Focus: How to Hold the Bar
Movement Prep
10 Scap Pull-ups
5 Kip Swings
1-3 Strict Pull-ups
5 Pull-ups

Movement Substitutions
Reduce Reps
Banded Pull-ups
Jumping Pull-ups
Ring Rows
15 Strict Pull-ups

PLATE RUN
Focus: How to Hold the Plate
Movement Prep
100 Meter Wreck Bag Run

DUMBBELL SNATCH
Focus: Meet in the Middle
Movement Prep
Each Arm:
3 Deadlifts
3 High Pulls
3 Strict Press
3 Dumbbell Snatches

Build to Workout Weight

6 Alternating Dumbbell Snatches

Workout Prep
1 Round
100 Meter Run
6 Dumbbell Snatches
50 Meter Wreck Bag Run
4 Pull-ups
3 Burpee Box Jumps

Training
For Time:
1 Mile Run
50 Dumbbell Snatches (50/35)
400 Plate Run (45/25)
30 Pull-ups
20 Burpee Box Jumps (24/20)