Thursday, September 12th

ontext: Competition – Have a plan to pace this one out for your best score.

Dynamic Warm Up Option: 3 sets of 50 Single Unders or 30 Double Unders, 10 Push Ups, 10 Sit Ups, 10 Ring Rows. Then 3 sets of 5 with the empty bar: Straight Leg Snatch Grip Deadlift, Hang Muscle Snatch, Overhead Squat

Mobility/Activation/Prehab: Ankle

Skill Practice Warm Up: Spend 10 minutes working up to a challenging (80-90%) Overhead Squat x 3 out of the rack. Or perform 5 reps on the minute for 6 minutes (50-60%)

Strength: None.

Super Set: None.

Metabolic Conditioning: “Yard Fit”

6 rounds for time of:

400m Run or 2 rounds of 40 Single Unders, 4 reps of 20' (6m) out and back shuttle

25 Burpees

Performance*: Set up under a bar or a ring that is one foot above your reach for the Burpees.  Jump and touch the bar for each Burpee rep.

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

Scaling Guide: 21-30 min, about 4 min per round.

Coaching Tips: Start this one a bit slow. You'll want to pace this one for the full six rounds. Plan on running the 400m runs at your normal mile pace. Pace the burpees to be 10 - 15 per minute.

Optional ‘Cash Out’ or Hypertrophy: None.


Scott McIntyre