Sunday, August 4th

Context: Practice – Skill practice warm ups can be a ‘sneak preview’ to something coming up.

Dynamic Warm Up Option: “Moscow” KB warm up, 2 rounds: 6 halos per side, 8 goblet squats, 10 boot strappers, 12 single arm presses (6 per side), 2 crab bridges, quad smash, ankle mob

Mobility/Activation/Prehab: Hip

Skill Practice Warm Up: EMOTM for 5 min perform 5-10 Kipping HSPU or the 'Downward Dog' HSPU progression

Strength: None.

Super Set: None.

Metabolic Conditioning: “Starboard Breech”

In 15 minutes:

1500m Row (All Levels)

Then max rounds:

15 Wall Ball (Health: 20’/10lb, Athletic*: 14’/9lb, Performance: 10’/8lb)

15 Jumping C2B Pull-ups (or 3 Bar Muscle-ups, both Rx)

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

Scaling Guide: 3 – 6 rounds, about 6 - 7 min for the row, about 2.5 min per round after

Coaching Tips: Hit the row hard then slow down on the last 200 or so meters to save some energy to go right into the wall balls. Break the first set up into smaller sets since your legs will be tired from the row. When you set yourself up for the jumping pull ups you head should be one to two fists below the bar, use boxes and bumper plates to adjust your height. Your chest needs to touch and your arms need to get fully extended each rep. You will use your legs much more than you think. Be careful not to step off the bumper plate or box and hurt your ankle.

Optional ‘Cash Out’ or Hypertrophy: None.


Scott McIntyre