Saturday, July 20th

Context: Practice – Pay attention to your surroundings

Dynamic Warm Up Option: Coaches Choice

Mobility/Activation/Prehab: Hip

Skill Practice Warm Up: None.

Strength: none

Super Set: none

Metabolic Conditioning: “Get In Line”

Teams of 4, 'Conga Line' Style

5 rounds for time

8 db weighted strict pull up (Health: assisted, Athletic*: 10lb, Performance: 20lb)

16 wall ball (Health: 10lb/8ft, Athletic*: 14lb/9ft, Performance: 20lb/10ft)

24 kb snatch (Health: 26lb, Athletic*: 35lb, Performance: 53lb)

300m run

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

Scaling Guide: 22 - 30 minutes (total), about 3 min for each person to finish one round. Scale Up: 20/35lb pull ups, 53/70lb kb snatch

INDY VERSION: 5 rounds for time (Scaling Guide: 14 - 20 min)

Coaching Tips: One person starts the pull ups while the others wait. Once the pull ups are done, they move on to the wall balls and the next person can start the pull ups. You cannot move on to the next movement until the person 'in front' has completed their work.  Have the fastest overall person start and the second fastest person go last (so they can speed up as people drop off at the end). Pace yourself so you finish around the same time as the person in front of you (unless there is nobody in front of you, then you should go as fast as possible). The time is complete once the last person is done.

Optional ‘Cash Out’ or Hypertrophy: 10 toes to bar, 100m farmer carry, 5 minutes, OR 3 sets of 15-20 GHD sit ups in a super set with 15-20 banded face pulls


Scott McIntyre