Sunday, July 7th

Context: Competition – Log workouts on competition days! (as a minimum)

Dynamic Warm Up Option: 3 rounds: 8 ring rows, 8 push-ups, 8 goblet squats, 2 crab bridges, 2 inch worms, then 3 sets of 5 with an empty bar straight leg deadlifts, hang power snatch, shoulder press, overhead squat

Skill Practice Warm Up: Spend 10 minutes working up to a challenging hang squat snatch plus overhead squat, or perform 2 sets on the minute for 6 minutes

Strength: none

Super Set: none

Metabolic Conditioning: “Triad-Athelon”

3 rounds for time of:

500m row (all levels)

21 Burpees

Run, 400 m or 3/4 mile airdyne/assault bike

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

Scaling Guide: 16 - 22 min, about 6 minutes per round.

TEAM VERSION: Teams of 3, each person starts on a different movement, you can only move onto the next movement once the teammate has finished the row (if you finish the burpees early, you can start your run)

Coaching Tips: People can start on Burpees or Running if they want (and there isn't enough rowers). Pace the first round so that you know you can go faster on rounds 2 and 3. Keep your form tight on the rowing to save yourself for later rounds. Avoid blowing up on the burpees by watching the clock and pacing yourself for the first round or two. Make sure you run hard on the last round!

Optional ‘Cash Out’ or Hypertrophy: 12 toes to bar, 40 double unders, 4 min, OR 3 sets of 15 db bent over row in a super set with 15 Jones squats…or….SLED PUSH!!!!

Scott McIntyre