June 30, 2020

Tuesday, June 30th 2020

Warm-up
A. General
EMOM x 5 @increasing intensity + nose breathing
10/8 Cal Machine/30 Lateral speed skater hops
30 Single unders

B. Mobility
Lat stretch on floor
5 repetitions/side

C. Specific (Pre Metcon)

1 round
-5 cals/10 mountain climbers
-5 TTB /V-ups/Lying leg raises
-5 Power Snatch/DB Snatch / Object GTO
-1-3 Bar muscle ups / Strict CTB/ 5/side Heavy Chair supported rows

Gymnastics
Metcon (Weight)
Weighted Paused Strict Chest to ring
3 x 4-8
Rest 2 minutes between sets

Time Allotted: 8mins

DEKA AT HOME

Weighted Paused Strict Chest to Bar
3 x 4-8
Rest 2 minutes between sets

Time Allotted: 8mins

Modification:

Pause Chair plank pull-ups / Pause Ring/Body rows
3 x 4-8
Pause 5-10sec at the top

Metcon
Metcon (2 Rounds for reps)
At 0:00

4 rounds
20/15 Cal Ski/Row/Bike/Run (200m)
20 TTB

At 10:00

4 rounds
10 Power Snatch @115/75
6 Bar Muscle-ups

20min cap

DEKA AT HOME

At 0:00

4 rounds
20/15 Cal Ski/Row/Bike/Run (200m)
20 TTB

At 10:00

4 rounds
10 Power Snatch @115/75
6 Bar Muscle-ups

Modifications

20/15 Cal Ski/Row/Bike/Run (400m):
40 Mountain climbers

TTB:
20 Med Ball Weighted V-ups
20 Lying Leg raises

Power Snatch
10 Double DB snatch / 20 Alternating DB snatch
10-20 Object GTO

Bar muscle ups
6-10 Strict CTB
10/10 Heavy Chair supported rows

Core
Metcon
3 sets of
Bird dog 10//side
Deadbugs 10/side
Rest as needed between sides and sets

Hold every rep for 2 sec at the top