July 7, 2022

Thursday, July 7th 2022

Warm-up
A. General
Row 150m
25′ samson stretch lunges
Row 200m
25′ Banded Monster Walk

B. Mobility
Lateral banded hip mobilization + knee drive
2 sets of 10-15 knee drive/leg

C. Specific
3 sets
50’ Butt kicks
3-6 Deadlifts @ Ascending
3 Ring mu progression

Ring mu progression
Beginner:
-Floor transitions, knees bent o

Intermediate:
-Floor, legs straight

Banded sling shot drill

Advanced:
-Box transition

Weightlifting
Back Squat (Weight)
2 x 8 @ 65%
2 x 6 @ 75%
Rest 2-3 minutes between sets

TC: 15 min
Score: Weight

Scaling Options
Beginner
4x 6 @ moderate

Intermediate
As Written

Metcon
Metcon (Time)
5 rounds
6 Deadlifts 275/185 lbs
3 Ring Muscle-ups
200m Run

Rest 30 seconds between rounds

RX+: Strict RMU

KG: 125/85 KG
TC 18 mins
Score: Time

Scaling Options
Beginner
6 Deadlifts @ Good form
3 Band assisted strict chin ups
3 Push ups
200m run

Intermediate
6 Deadlifts @ 225/125 lbs
3 Band assisted Strict muscle ups
200m run

Extra Accessory
Metcon (Calories)
Tabata Calorie Row

No pacing here!