August 6, 2022

Saturday, August 6th 2022

Warm-up
A. General
"Tubthumping"
Put on Chumbawamba’s song Tubthumping. Start doing either jumping jacks, high knees or butt kicks the whole song. But anytime you hear "I get knocked down" you lay down on the floor. When you hear "but I get up again" you pop back up to complete the burpee

B. Mobility
Ballistic Leg Swings
1 rounds
20 reps per leg
Front to back
Side to Side

Ballistic Arm Circles
20 reps per direction
-Forwards
-Backwards

C. Specific
3 sets
3-5 Hspu
5 Front Squats @Ascending
10 Cal Row @ increasing intensity

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 21 minutes
10 HSPU
10 Front Squats 135/95 lbs
20/16 Cal Row

KG: 60/45 KG
TC: 21 min
Score: Rounds and Reps

Scaling Options
Beginner:
10 Push ups @ assisted as needed
10 Front Squats @ light
16/12 Cal Row

Intermediate:
10 Box HSPU or Reduced ROM HSPU
10 Front Squats @ 115/75lbs
20/16 cal Row

Perform:
N/A

Conditioning
Metcon (3 Rounds for reps)
Assault bike relay race!
3 rounds for time
10/8 Cals per Teammate

TC: 6 min
Score: Time

Scaling Options
Beginner
3 Rounds for time:
8/6 Cals

Intermediate
As Written

Perform
20 sec Sprint
Rest 15sec
20 sec Sprint
Rest 15sec
20 sec Sprint
Rest 2-3 minutes*
*If you have a heart rate monitor, rest until your heart rate is below 110.

Extra Accessory
Metcon (3 Rounds for reps)
3 sets
3-5 Tempo Ring dips (3sec down)
rest 15 seconds
Max rep kipping ring dips
Rest 2-4 minutes

Goal: Gymnastics Strength