August 1, 2020

Saturday, August 1st 2020

Warm-up
A. General

In the gym
400m run
2 rounds
25’ Spiderman lunges
25’ Quad stretch with reach:

At Home
1min Jumping jacks
1min High knees
1min Butt kicks

B. Mobility
Goblet squat hold + shift
3 x 10 seconds stretch/ankle. Stand up for 5-10 seconds before the next set

C. Specific
3 sets @moderate
8 KB swings / Object hip swings
10 Alt. Sampson lunges
15 Air Squats

Metcon
Metcon (Time)
3 rounds

15 Cal Row
15 DB Front squats 2 x 50/35lbs

Rest 1 minute

12 Cal Row
12 DB Hang squat clean 2 x 50/35lbs

Rest 1 minute

9 Cal Row
9 DB Step-up over 2 x 50/35lbs @24/20"

Rest 1 minute

Team Version

50-40-30-20-10
Cal Row
DB step overs 2 x 50/35lbs
DB Hang Squat Cleans 2 x 50/35lbs
DB Front squats 2 x 50/35lbs

The team will complete the work above as total reps with one person working at a time.

DEKA AT HOME
Modifications

Row
15-12-9 Cal Ski/Bike/ Run 300m-200m-100m
30-20-10 In place broad jumps 6/4′

DB’s:
2 x KB’s., 1 x object

Accessory
Metcon
Single leg Swiss ball curl

3 rounds
10 reps right leg
Rest 30 sec
10 reps left leg
Rest 30 sec

At Home:

Single leg Glute Bridge*

3 rounds
10 reps right leg
Rest 30 sec
10 reps left leg
Rest 30 sec

Place foot slightly further, under or a bit past the knee and use the heel to press down not the foot.