Date: Thursday, August 15

Warm-Up & Mobility: coaches choice

Skill: Dot drill 

Strength: Wide Stance Box Squat: 12 x 2 @60% of your 1RM Back Squat. Perform a set every 60s.

Super Set: None

Conditioning: “Timbuktu”


50 Goblet Squats

50 ButterFly Sit-ups/Hanging knee Raise

50 KB Long Cycle Clean and Press

50 Cal Row

50 Ring Dips / Ring Push ups


Scale up: Plate Burpees

Coaching Notes: Start in any order on the metcon, but move in chronological order. Expect to break up the sets often to avoid muscle burnout. If you are unable to keep the heels down in the goblet squat, use an elevated pad to help put you in a stronger position. On the long cycle, try to become more comfortable with the movement. Start with a hip hinge keeping the kb high on the hip, cleaning it to the front rack, then finally driving it overhead. Lead with the thumb facing back behind your legs as you start. 

Cash Out: 5 rounds of cindy 

HPT: 3 sets, 12 arnold press, 20 lunges