Sunday, September 1st

Context: Practice – Keep good posture on the lunges and double unders (shoulders back, chin tucked, eyes forward)

Dynamic Warm Up Option: Coaches Choice

Mobility/Activation/Prehab: Hip

Skill Practice Warm Up: Spend 8 minutes working on Ring Dip and Muscle-up progressions

Strength: 2-2-2-2-2-2-2 Front Squat (7 sets of 2 reps, adjust load each set)

Super Set: 5-5-5-5-5-5-5 Single Arm DB Shoulder Press (standing) (7 sets of 5 reps, each side)

Metabolic Conditioning: “Hakuna Matata

AMRAP in 7 min:

30' DB Lunge -arms at sides- (Health: 20lb/ Athletic*: 30lb/ Performance: 45lb)

10 Toes to Bar (Health: 20 Abmat Sit-ups)

40 Double Unders (Health: 15 rounds of 4 singles + 1 attempt, Athletic*: 20 reps including attempts, Performance: 40 reps)

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

Scaling Guide: 3 - 5 rounds, about 1:45 per round. Scale Up: 4 bar muscle ups instead of toes to bar, Double Unders must be unbroken

Coaching Tips: Keep the shoulders back and chest up on the lunges. Smaller steps will also help you have good knee positioning (no knees caving in). Use the hook grip on the dumbbells to save the grip! Doing smaller sets of toes to bar will pay off in the later rounds as will mixing up the grip.  Remember to keep your arms at your sides and bounce off the ankles on the double unders.

Optional ‘Cash Out’ or Hypertrophy: 60s Straight Arm Plank on the Rings, 200m Run, 3 rounds, OR 3 sets of 8-10 Dragon Flags in a super set with 10-15 Glute Ham Raises


Scott McIntyre