Saturday, August 10th

Context: Practice – Stay safe when jumping over the box

Dynamic Warm Up Option: Coaches Choice

Mobility/Activation/Prehab: Hip

Skill Practice Warm Up: None.

Strength: None.

Super Set: None.

Metabolic Conditioning: “Necessary Evil”

Teams of 2, one person working at a time,

AMRAP in 25 minutes:

200m Run or 1/2 mile Airdyne/Assault Bike (both partners together)

20 Back Squat (Health: 45lb/ Athletic*: 95lb/ Performance: 135lb)

20 Burpee Over Box Jump (Health: 12"/ Athletic*: 20"/ Performance: 24")

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

Scaling Guide: 5 - 8 rounds, about 4 min per round. Scale Up: 95/135lb.

Indy Version: 25 min, 200m run, 10 back squats, 10 burpees over box, 1 min rest

Coaching Tips: Pace the runs so you can go right into your first set of squats. Split the work up between which partner can do better on each movement. If there isn't enough space for burpees 'over' the box, just do burpees on the box.

Optional ‘Cash Out’ or Hypertrophy: With a partner, 200m farmer carry, 100 double unders, 2 rounds

Scott McIntyre