Monday, August 12th

Context: Practice – While today’s metcon has a ‘score’, focus more on quality and not going too hard.

Dynamic Warm Up Option: 2 sets of: 10 toy soldiers leg swings per leg, 10 reverse lunges per leg (or box step ups), 10 KB clean and jerk or KB snatch each arm. Then 3 sets of 5: straight leg deadlifts, front squat, shoulder press

Mobility/Activation/Prehab: Hip

Skill Practice Warm Up: Spend 8 min working on Handstand or Handstand Push Up progressions

Strength: 4-4-4-4-4-4 Front Squat or Front Box Squat (6 sets of 4 reps, adjust load each set)

Super Set: 6-6-6-6-6-6 DB Shoulder Press -two hand- (6 sets of 6 reps, adjust load each set)

Metabolic Conditioning: “Salt of the Earth”

AMReps in 8 min:


Pistol -alternate as desired- (Health: Single Leg Box Sit to Stands)

DB Ground to Overhead -two hand- (Health: 15lb/ Athletic*: 30lb/ Performance: 45lb)

At min 0:00, 2:00, 4:00, and 6:00, perform a Single Arm DB Overhead Carry 100 ft (doesn't count toward score)

*Women’s “Performance” weights and reps (Rx)

Scaling Guide: Finishing the 8s (120 reps) to finishing the 12s (164 reps). 6s: 104 reps. 8s: 120 reps. 10s: 140. 12s: 164. 14s: 192

Coaching Tips: Alternate legs often on the pistols. But if you are better on one leg than the other, you can do more on that side. Drive through the heel to engage more glutes and make them easier. Only one head of the DB needs to touch the floor for the reps to count. Make sure you keep you back flat. You may do a clean and jerk or a snatch style (with feet wide).

Optional ‘Cash Out’ or Hypertrophy: With a partner, 20 burpee box step ups, 30 Russian KB swings, 3 rounds OR 3 sets of 15-20 banded tricep press downs in a super set with 15-20 banded good mornings

Scott McIntyre