Wednesday June 5, 2019

Wednesday June 5, 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
3 Rounds:
30 Seconds Each
Single Unders
Active Samson + Air Squats
Straight Leg Inchworms

Barbell Warmup
5 Back Rack Lunges (Each)
5 Pausing Back Squats
10 Elbow Rotations
5 Front Rack Reverse Lunges (Each)
5 Pausing Front Squats

Mobility
Child’s Pose on Box: 30 Seconds
Pigeon Pose on Box: 45 Seconds Each Side

Skills & Drills
DOUBLE UNDERS
Focus: Slow it Down
Movement Prep
15 Seconds Quick Single Unders
15 Seconds High Single Unders
_
30 Seconds High Double Under Practice

Movement Substitutions
Reduce Reps
150 Single Unders
2 Minutes of Practice

BURPEE BOX JUMP 
Focus: The Way Up
Movement Prep
10 Step-overs Each Leg
8 Box Jump (Lower Height)
6 Frog Hops
4 Burpee Box Jumps (Workout Height)

FRONT SQUATS
Focus: Bar First
Movement Prep
20 Second Pausing Front Squat (Emphasizing Bar Up)
_
5 Front Squats
_
Build to Workout Weights

Workout Prep
1 Round
12 Double Unders
6 Front Squats
3 Burpee Box Jump

Performed With Opening Weight

Training
AMRAP 5:
Buy In: 100 Double Unders
12 Front Squats (95/65)
4 Burpee Box Jump (24/20)

Rest 5 Minutes

AMRAP 5:
Buy In: 100 Double Unders
8 Front Squats (115/80)
4 Burpee Box Jump (24/20)

Rest 5 Minutes

AMRAP 5:
Buy In: 100 Double Unders
4 Front Squats (135/95)
4 Burpee Box Jump (24/20)