July 25, 2020

Saturday, July 25th 2020

Warm-up
A. General
3 rounds
60 second Row @ easy
20’ Soldiers walk
20’ Spiderman Lunge

At Home
1min Jumping jacks
1min High knees
1min Butt kicks
@nose breathing
-at the top of each min, breath hold for 3-5sec and resume with nose breathing.

B. Mobility
World’s greatest stretch
5 reps/side

C. Specific
3 sets
-7 Deadlifts (increase load slightly every round)
-7 Bent over rows
-7 Single arm DB thrusters

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 16mins
7 Pull ups
7/side DB Push Press 1x 70/50lbs
7 Deadlift 225/155lbs
7 Push-ups

Team Version

-While one partner is working, the other must be doing the corresponding hold.
-Teams of 3 for built in rest

AMRAP 24mins
7 Pull ups / Chin over bar hold
7/side DB Push Press 1x 70/50lbs
/ Wall Facing HS hold
7 Deadlift 225/155lbs / Top of Deadlift hold
7 Push-ups / Hand plank hold

DEKA AT HOME
Modifications

DB renegade row:
Plank Hip taps (add reps if necessary)

Chair Plank HOld:
Reverse push up hold

Deadlift:
Use KBs, BB, DBs, odd object

Push press:
Use KBs, BB, DBs, odd object

Conditioning
Metcon (Time)
Team 5k Row

Teammates can chose from the following split options:
1: 250m each
2: 500 each
3: 1000m Each + 500m
4: 2500 each

Time Cap: 25 minutes

Accessory
Metcon
Core

4 rounds
40 sec ON /20 sec OFF
– GHD back ext hold with plate
– Handstand hold (stomach against the wall)
– GHD Hollow body hold

At Home

40 sec ON /20 sec OFF
– Back extension hold
– Handstand hold
– Hollow body hold