July 1, 2020

Wednesday, July 1st 2020

Warm-up
A. General
3mins
Easy machine nose breathing
or
20 mountain climbers + 10 alternating reverse lunges

B. Specific
E(90s)MOM x 3
-10 Alternating Samson lunges
-10 Cat/Cows
-5 Weighted jumping squats

*Weighted options @light:
BB, 2xDB’s, Backpack, Object hug

Weightlifting
Back Squat (E2MOM x 6 @75-92%)
E(2)MOM x 6

Set: Rep @%
2 x 4 @75
2 x 3 @85
2 x 2 @92

DEKA AT HOME

Back Squat

E(2)MOM x 6

Set: Rep @%
2 x 4 @75
2 x 3 @85
2 x 2 @92

Modification:

iso-dynamic

E(2)MOM x 6
1 Loaded pause squat
5 Loaded Speed squats
1 Loaded Pause Squat
10 Unloaded jumping squats

*Pause 10sec in bottom

Metcon
Metcon (Time)
4 rounds
16 Wall Balls 20/14
16 Box Jumps 24/20"

Right into

4 rounds
12-10-8-6
DB Step-ups @2×50/35
Strict HSPU

15min Cap

DEKA AT HOME

Metcon

4 rounds
16 Wall Balls 20/14
16 Box Jumps 24/20"

Right into

4 rounds
12-10-8-6
DB Step-ups @2×50/35
Strict HSPU

DEKA AT HOME

4 rounds
16 Wall Balls 20/14
16 Box Jumps 24/20"

Right into

4 rounds
12-10-8-6
DB Step-ups @2×50/35
Strict HSPU

Modifications

Wall Balls:
16 Single DB Thruster
16 Light Object Thrusters

Box jumps:
16 In place 6/4′ Broad jumps

DB-Step ups
Loaded Step-ups/Lunges
Loaded: DB’s/KB’s/Heavy object

Strict hspu
Feet elevated piked hspu x 2
Strict seated press: DB/KB/BB/Object

Accessory
Metcon
10 x 400m alternating between
A: 400m @RPE 5
B: 400m @RPE 7/8

4mins rest

5 x 400m alternating between
400m @RPE 6
400m @RPE 8/9

Goal: Establish aerobic base