Saturday, July 6th

Context: Practice – Having a plan before the workout starts

Dynamic Warm Up Option: Coaches Choice

Skill Practice Warm Up: None.

Strength: none

Super Set: none

Metabolic Conditioning: “Kensington and Chelsea”

5 rounds for time, with a partner

16 deadlifts, alternate as desired- (Health: +75, Athletic*: 95lb, Performance: 135lb)

40 air squats with medball - alternate as desired

20 chest to bar pull up (Health: Jumping chest to bar) -alternate as desired

30 partner wall ball -each 'shot' to the target is one rep- (Health: 10lb/8ft, Athletic*: 14lb/9ft, Performance: 20lb/10ft)

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

Scaling Guide: 20 - 28 minutes. Scale Up: 40 total chest to bar and 40 partner wall balls

INDY VERSION: 5 rounds, 8 deadlifts, 20 air squats, 15 chest to bars, 15 wall ball, 1 min rest

Coaching Tips: Push hard on the deadlifts and squats and alternate with your partner unless one of you is MUCH better with deadlifts. Break the chest to bar up into small sets to save your hands. If one of you is going to struggle on wall balls, have that person do less reps elsewhere so that they can keep up the pace on the later rounds.

Optional ‘Cash Out’ or Hypertrophy: 2 min row, 60s per side side plank, 2 min row OR 3 sets of 12 db curls in a super set with 12-15 glute ham raises

Scott McIntyre