Wednesday, July 3rd

Context: Practice – Not every workout has to be for a ‘score’

Dynamic Warm Up Option: 3 rounds of 5 air squats, 2 crab bridges, 2 wall walks, 2 inch worms, 5 push-ups. Then 5,4,3,2,1 of straight leg deadlift, hang power clean, thruster

Skill Practice Warm Up: Spend 10 minutes working up to a challenging thruster out of the rack.

Strength: none

Super Set: none

Metabolic Conditioning: “Blue Stream”

15 minutes for quality

2-4-6... 'heavy' thrusters (Health: 55lb, Athletic*: 85lb, Performance: 135lb), or 4-6-8… with dbs (20lb, 35lb*, 50lb)

50' bear crawl (25' = 2 "reps") or 25' HS Walk

80 single unders

After 15 minutes:

800m run or 1000m row

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

Scaling Guide: NOT FOR TIME. Aim to finish the 10s to finishing the 16s.

Coaching Tips: Focus on technique and moving deliberately. Experiment with HS walks and cross overs early on (if you are ready). Make sure you have a good front rack on the thrusters so you don't risk hitting your elbow on your knee. If you want a bit more 'intensity', push hard on the run/row.

Optional ‘Cash Out’ or Hypertrophy: 15 push-ups, 15 kb swings, 4 min, OR 3 sets of 15 db flies in a super set with 15-20 loaded hip extensions


Scott McIntyre