Wednesday, July 13, 2016

The second half of our new cycle begins! We will be changing up the order for the Strength/Sprint work and adding in some new equipment like axle bars.

Screen Shot 2016-07-12 at 9.54.28 PM



Stretch Calves
Stretch Achiles
Foam Roll Quads
Stretch Hamstrings


Run 400m or Row 350m

2 rounds:
10 Russian Baby Makers
25 Banded Good Mornings
8 Ring Rows


10 Min EMOM:
Even: In these five sets build to a 3RM deadlift start at 75-85%
Odd: ME set of strict Chin Ups

Notes: In five rounds alternate between the two movements, use bands as necessary on Chin ups, Rx and Rx+ athletes (or athletes that can do more than 10 chin ups each round) do chin up chest to bar.  Record TOTAL chin ups.


10 Handstand Pushups
25 Double Unders
ME Unbroken Thrusters
*Time is when you get to 100 Thrusters, Any break in movement completes the round.

Notes: 25 minute time cap. Scale! Don’t be a hero.
L1: Push-ups, triple the single unders, 15/10
L2: Piked or Abmat hspu’s, 45/35
Rx: 95/65

Cool Down
Stretch Glutes
Mash Quads with Barbell
Stretch Shoulders
Arch hold 3x30s

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