Saturday June 8, 2019

Saturday June 8, 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
1 Round
30 Seconds Each:
Jumping Jacks
Active Samson
Push-up to Down Dog
Arms Overhead Air Squats

2 Rounds:
30 Seconds Each
PVC Pass Throughs
PVC Overhead Squats
PVC V-Ups

Barbell Warmup
5 Elbow Rotations
5 Strict Press & Reach
5 Pausing Front Squats
5 Push Press & Reach

Skills & Drills
TOES TO BAR
Focus: Tension
With a PVC:
Hands Shoulder Width
Press Tall with Arms
Press Tall with Knees
Squeeze the Glutes
Feet Together
Head Neutral
Movement Prep
10 Scap Pull-ups
5 Kip Swings
3 Knees to Chest
3 Toes to Bar

Movement Substitutions
Reduce Reps
Toes to Space
Knees to Chest

BOX JUMP OVERS
Focus: Explode
Movement Prep
5 Step-ups Each Side
4 Box Jump Overs (Shorter Box)
3 Box Jump Overs (Workout Box)

THRUSTERS
Focus: Tension
Movement Prep
3 Front Squats
3 Push Presses
_
3 Pausing Thrusters
3 Thrusters
_
Build to Workout Weights

Workout Prep
1 Round
3 Calorie Assault Bike
3 Toes to Bar
3 Box Jump Overs
3 Thrusters (Opening Weight)

Each partner. Roll through waterfall style.

Training

For Time (Teams of 3 | 25 Minute Cap):
200/140 Calorie Assault Bike

Directly Into…

50 Toes to Bar
50 Box Jump Overs (24”/20”)
50 Thrusters (95/65)
50 Toes to Bar
50 Box Jump Overs (24”/20”)
50 Thrusters (115/80)
50 Toes to Bar
50 Box Jump Overs (24”/20”)
50 Thrusters (135/95)