Tuesday 06.23.2020

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Warm-up Drills
I. Run 400m or 2:00 x Jumprope
II. 3 Rounds of
7 x Russian KB Swings
7 x American KB Swings
10 x Shoulder Taps (plank)
10 x Hollow Rocks
III. Mobility & Yoga Poses
(foam roller emphasis, scaps, lats, glutes & hammies)

Impact/Focus: Kettlebells & Rings EMOTM
Complete the following every minute on the minute alternating the tasks below. Select movements based on current level of development with the Ring movement and hold as well as weight for the American Kettlebell Swings.

6 Rounds of the following
Working for :30 seconds, resting for :20 seconds of

First Minute of
(:30 work x :20 rest)
American Kettlebell Swings x Max Reps (32/24kg)

*adjust weights up or down per interval as needed.
*Emphasis on single, unbroken workload.

Second Minute of
(:30 work x :20 rest)
Pick one
1. Ring Dips x Max Reps
2. Static Dips x Max Reps
3. Scaled Dips x Max Reps
4. Push-ups x Max Reps

*Multiple sets to achieve quality volume is the goal for this movement today.

Third Minute of
(:30 work x :20 rest)
Pick one
1. Rings L-sit x Max Time
2. Static/Paralettes L-sit
3. Scaled L-sit (floor version)

*If unable to hold for more than :15 than break into two mini sets per :30 work interval so that time expires while maintaining hold.

Post scores to comments.

“Foot Powder”
12:00 AMRAP of
10 x 1-arm Devil’s Press (alt.R/L)
15 x GHD or Abmat Sit-ups (Medball Anchored)
30 x Double-unders

Notes: Scaling for Single-unders will be 50 x reps today per round. 1-arm Devil’s press (5R+5L, alternating each rep) would be at 50/35lbs. Scale weight as necessary.

Post scores to comments.

Samy Daghir

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