Tuesday, August 27th

Context: Practice – Adjust difficulty and pace so that everything is perfect form

Dynamic Warm Up Option: 2 min jump rope, then 3 sets of 3 inch worms, 2 crab bridges, 5 kip swings, 5 push-ups, 5 squats, Then 5,4,3,2,1 with an empty barbell, straight leg deadlifts, bent over row, muscle clean, shoulder press, back squat

Mobility/Activation/Prehab: Shoulder

Skill Practice Warm Up: Spend 8 minutes practicing Kip progressions for Pull-ups and/or Bar Muscle-ups. If you have Pull-ups or Muscle-ups down, do 2-4 medium sized sets focusing on efficiency and form.

Strength: None.

Super Set: None.

Metabolic Conditioning: “Old Rusty”

5 Rounds - 1 min per Station, FOR QUALITY (not reps)

Min 1: Heavy Farmer Carry or KB Double Front Rack Carry

Min 2: L-Sit or Hollow Rock

Min 3: DB Weighted Step-up (two DB held at sides)

Min 4: Side Plank (alternate as desired)

Min 5: Row

Min 6: 1 min REST

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

Scaling Guide: Use a slow and deliberate pace. Spread out the work so you keep moving for the entire minute.

Coaching Tips: You may start on any movement, but you must go in the order written. Break up the movements before your form starts to turn bad. It is okay to start with a more advanced version, then drop to an easier/lighter version on the later rounds (starting with L-Sits and then doing Hollow Rocks for example). For a bit more intensity, push the pace on the row if you wish.

Optional ‘Cash Out’ or Hypertrophy: 15 Burpees, 200m Run with Med ball, 3 rounds, OR 3 sets of 15 Ring Dips in a Super Set with 15-20 Calf Raises


Scott McIntyre