July 31, 2020

Friday, July 31st 2020

Warm-up
A. General
3 rounds
30s Easy-mod-hard Ski/Bike/Row/Run
30s Push-up to downward dog
30s Curtsy lunges

B. Specific

In the gym
2 sets:
-10 Alt. Y single arm raise*
-5 strict pull-ups / Body rows
– 8 beat swings

At home
2 sets:
-10 Alt. Y single arm raise*
-10 Alt. Renegade rows
– 8 hollow rocks

Gymnastics
Metcon
EMOM 8minutes
2-8 Pull ups

* Must be unbroken

DEKA AT HOME
Modification

EMOM 8
4-10 Body rows*
OR
8-16 Renegade rows
OR
15-30s Pull-up chair plank

*Rings, bar, table, chairs

Metcon
Metcon (Time)
For time
50/40 Cal Bike
50 Push-ups
50 Sit-ups
50 Double unders
40/30 Cal Bike
40 Push-ups
40 Sit-ups
40 Double unders
30/20 Cal Bike
30 Burpees
30 Sit-ups
30 Double unders
20/10 Cal Bike
20 Burpees
20 Sit-ups
20 Double unders

Time cap: 22mins

DEKA AT HOME
Modification

Bike:
50-40-30-20 Cal Row, Ski
1Km-800m-600m-400m Run

Double unders:
Lateral hops

Accessory
Metcon
Tall kneeling banded M
3 x 20
Rest 60 seconds between sets

Goal: Shoulder Pre-hab

Points of performance:
– Hold 5 seconds every 5 reps
– Make sure shoulder, hip and knee form a straight vertical line