Saturday – July 15, 2017 – 170715
Skill Practice Warm Up: None (list of fun games to play here)
Super Set: none
Metabolic Conditioning: “3 rd Wheel”
30 minute AMRAP (as many rounds as possible)
Teams of 3
400m sandbag run -one bag shared, everyone runs together- (Health: 45lb / Athletic: 60lb* / Performance: 80lb), or carry dumbbells (Health: 15lb / Athletic*: 30lb / Performance: 45lb)
10 round trip sled pushes (20′ out 20′ back) (Health: +0lb, Athletic*: +50lb, Performance: +90lb)
60 hip extensions OR med ball good mornings (14/20lbs)
10 muscle ups OR 20 jumping chest-to-bar pull-ups and 20 ring-dips
50 dumbbell thrusters (Health: 15lb / Athletic*: 30lb / Performance: 45lb)
10 strict handstand push-ups (Health: 10 strict db presses/ Athletic*: 1 abmat / Performance: 10 head to floor)
40 power snatches (Health: 35lb hang muscle snatch, Athletic*: 65lb / Performance: 95lb)
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 2 – 3 rounds, about 12 minutes per round.
Compare to: NEW WORKOUT!
Coaching Tips: Plan on doing everything in small, fast sets. Don’t be a ‘hero’ and do extra reps, go faster instead! Avoid grinding out slow reps, even if it means that each person is only doing 1 rep at a time. There is no minimum work requirement, so if someone on your team can’t perform a movement, let them get a bit extra rest, and do extra reps on the movement before/after. Have your teammates go set up at the next station as the previous station’s reps are being completed to avoid down time. The goal is to have ‘work’ being done the entire time!
INDY VERSION: 100m sandbag run (or 200m with one db), 3 sled pushes, 20 hip extensions, 1 minute rest, 3 muscle ups (or 6/6), 12 thrusters, 4 HSPU, 12 power snatches
Optional ‘Cash Out’: none
“By the Numbers” Book References: Run p. 269, Hip Extension p. 310, Muscle-up p. 478, Kipping Pull-up p. 258, Ring dip p. 363, Thruster p. 357, HSPU p. 500, Snatch p. 447