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Thursday 06.25.2020

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Warm-up Drills
I. Run 400 to 800m
II. 3 Rounds of
5 x Power Clean
10 x Front Rack Lunges
10 x Push Press
10 x PVC Pass-throughs
III. Mobility Drills & Yoga Poses

Impact/Focus: Front Rack Walking Lunges
Warm-up with 2-3 sets of up to 5 reps per leg (10 total) building in weight to facilitate the opening workload for the following:

Against a 15:00 Running Clock complete
5 Sets of
10 steps x Front Rack Walking Lunges (barbell from rack)

Notes: Increase weight as able, multiple sets with the same load is acceptable.

Post scores to comments.

“Dubbles”
Assault through the following for time
(20:00 time cap)

100ft x 1-arm Overhead Walking Lunges (50ft per arm)
100ft x Bear Crawl

10-9-8-7-6-5-4-3-2-1 reps of
Push-ups
Reverse Burpees

100ft x 1-arm Overhead Walking Lunges (50ft per arm)
100ft x Bear Crawl

10-9-8-7-6-5-4-3-2-1 reps of
Burpees
Toes-to-Bar or V-ups

Notes: Dumbbell weight @50/35lbs or Kettlebell weight @24/16kg for the 1-arm Walking Lunges.

Scaled Version:
For time
50ft x 1-arm Overhead Walking Lunges (50ft per arm)
50ft x Bear Crawl

10-8-6-4-2 reps of
Push-ups
Reverse Burpees

50ft x 1-arm Overhead Walking Lunges (50ft per arm)
50ft x Bear Crawl

10-8-6-4-2 reps of
Burpees
Toes-to-Bar or V-ups

Post scores to comments.

Samy Daghir

3 thoughts on “Thursday 06.25.2020”

  1. Back squats: 115×3

    Modified Dubles: 13:22

    Unweighted lunges/200m run/10-1 of ring rows and anchored abmat sit-ups/lunges and run

    Reply

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