July 28, 2020

Tuesday, July 28th 2020

Warm-up
A. General
3 rounds
30s Easy-mod-hard Ski/Bike/Row/Run/High knees
30s Banded pause squats / pause air squats
30s Banded sidewalks / lying clam shells

B. Specific
1 set
– 5 Inchworms
– 8 Prone scapular pvc/broomstick presses
– 3 Inchworms
– 20 Ballistic arm circles

Gymnastics
Metcon (Weight)
Floor Press
Take 6 minutes to work up to a Heavy 3 reps

Then

EMOM 6minutes
6-15 HSPU
Scale: Push ups

Time Allotted: 12 minutes

DEKA AT HOME
Modifications:

Floor Press
2 x DB’s / 1 x DB
2 x KB / 1 x KB
Object

Handstand Push ups:
– HSPU on chair or bench
– Pike HSPU
– Push ups

Metcon
Metcon (Time)
EMOM 10minutes
10/8 Cal Ski/Bike/Row
10 Box Jumps 24"/20"

Rest 3 minutes

50 Hang Snatch @95/65lbs

Time Cap: 18 minutes

Scale to ODD & EVEN (One movement per minute instead of both in the same)

DEKA AT HOME
Modifications

Ski/Bike/Row:
Run 100m
30 Mountain climbers

Box jumps
10 In place broad jumps

Hang snatch
30-60 Alternating DB snatch
30-60 Plate snatch
30-60 Object GTO

Accessory