Monday June 24, 2019

Monday June 24, 2019

Events & Announcements
Don’t forget to schedule your time to meet with a coach for the July Challenge!


Workout of the Day

Warm Up
30 Seconds
Plate Hops
Active Samson
Glute Bridges

Plate Ground to Overhead
Active Spidermans
Right Leg Glute Bride

Plate Counterbalance Squats (Video)
Push-up to Down Dog
Left Left Glute Bridge

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

Mobility
Groin Stretch with Child’s Pose: 1 Minute
Plate Ankle Stretch: 30 Seconds Each Side

Skills & Drills
PULL-UPS
Focus: Jumping Up to the Bar
Movement Prep
15 Second Dead Hang
10 Scap Pull-ups
5 Kip Swings
1-3 Strict Pull-ups
3 Kipping Pull-ups

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

THRUSTERS
Focus: Grip & Elbow Difference; Starting Each Rep
Movement Prep
Establish Grip & Elbow Position
5 Push Press
5 Front Squats
5 Thrusters

FRONT SQUATS
Focus: Grip & Elbow Difference; Starting Each Rep
Movement Prep
Establish Grip & Elbow Position
3 Pausing Front Squats
3 Front Squats

Part I
1 Pause Front Squat + 1 Front Squat

Workout Prep
1 Round
100 Meter Run
5 Thrusters
3 Pull-ups

Part II
For Time
1,000m Run
50 Thrusters (45/35)
30 Pull-Ups