Saturday, October 5th

Context: Practice – Pick a partner or two that you haven’t worked with before

Dynamic Warm Up Option: 2 min row. Then 3 sets of 10 Bootstrappers, 10 Glute Bridges, 10 Scap Pull-ups, 10 Hollow Rocks or 30s Plank.

Mobility/Activation/Prehab: Hip

Skill Practice Warm Up: None.

Strength: None.

Super Set: None.

Metabolic Conditioning: “3rd Wheel”

AMRAP in 30 min, Teams of 3:

400m Sandbag Run -one bag, everyone runs together- (Health: 45lb/ Athletic*: 60lb/ Performance: 80lb), or carry two DBs (15lb/25lb*/45lb)

10 round trip Box Pushes (25' out 25' back) (

60 Med Ball Good Mornings

10 Muscle-ups or 20 Jumping Chest to Bar Pull-ups and 20 Ring Dips

50 DB Thrusters (Health: 15lb/ Athletic*: 30lb/ Performance: 45lb)

10 Strict HSPU

40 Power Snatches (Health: 35lb Hang Muscle Snatch, Athletic*: 65lb/ Performance: 95lb) or 60 with a single DB (15lb, 30lb*, 45lb), two people working at a time with DB option

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

Scaling Guide: 2 - 3 rounds, about 12 minutes per round.

INDY VERSION: 100m Sandbag Run (or 200m with one DB), 3 Box Pushes, 20 Hip Extensions, 1 minute rest, 3 Muscle-ups (or 6/6), 12 Thrusters, 4 HSPU, 12 Power Snatches

Compare to: February 23, 2019

Coaching Tips: Plan on doing everything in small, fast sets. Don't be a 'hero' and do extra reps, go faster instead! Avoid grinding out slow reps, even if it means that each person is only doing 1 rep at a time. There is no minimum work requirement, so if someone on your team can't perform a movement, let them get a bit extra rest, and do extra reps on the movement before/after. Have your teammates go set up at the next station as the previous station's reps are being completed to avoid down time. The goal is to have 'work' being done the entire time!

Optional ‘Cash Out’ or Hypertrophy: 4 min max Airdyne, Every min do 5 Burpees, OR 3 sets of 15 DB Flies in a super set with 15 Single Arm DB Rows

Scott McIntyre