Monday, July 1st

One class only tomorrow crew, starting at 10am….

Context: Practice – Abdominal bracing and spine position on lunges

Dynamic Warm Up Option: 3 sets of 10 sit ups with legs straight, 10 goblet squats, 10 scap pull ups, 2 crab bridges. Then 5,4,3,2,1 with an empty bar, front squat, shoulder press, good morning

Skill Practice Warm Up: Spend 8 minutes working on barbell lunges (back, front, or overhead). Lunge out 50' (or 25' out and 25' back) using progressively more challenging loads or more challenging variations. Plan on doing at least 3-5 'sets'. Share bars to reduce how much space is needed!

Strength: none

Super Set: none

Metabolic Conditioning: “Front Porch View”

AMRAP in 20 min

10 db push press -two hand- (Health: 15lb, Athletic*: 30lb, Performance: 45lb)

12 Toes to bar

50' Walking lunge (or 16 reverse lunges in place)

15 American kb swing (Health: 25lb, Athletic*: 35lb, Performance: 53lb)

*At min 3:00, 6:00, 9:00, 12:00, 15:00, and 18:00, stop and perform 8 db bent over rows (two hand, not included in round counting)

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

Scaling Guide: 5 - 8 rounds, about 2:30 per round. Scale Up: 6 bar muscle ups instead of toes to bar, 53/70lb kb

Coaching Tips: Get through the first round fast, then settle into a more 'measured' pace. Try to hit the db rows in the middle of a movement you want to break up anyway. Break up the toes to bar before your grip fails. Make sure the db rows are 'strict'.

Optional ‘Cash Out’ or Hypertrophy: Heavy Sandbag Carry for distance. Max it out. Hold the bag in the front like a bear hug. Spend 5-8 minutes doing as many carries for distance as you can.

Scott McIntyre