WARM-UP
200m Run
Into…
2 ROUNDS
10 KB Deadlifts
10 Ring Rows
10 Scap Pull-Ups
Into…
200m Run
Into…
2 ROUNDS
10 Russian KB Swings*
8 Kip Swings
6 Jumping Pull-Ups
*Complete KB Swings RND 2.
STRENGTH (ALL) — 6-4-2 | 6-4-2 Strict Press
Shoulder Press for load:
#1: 5 reps
#2: 4 reps
#3: 2 reps
#4: 6 reps
#5: 4 reps
#6: 2 reps
HELEN+
3 ROUNDS FOR TIME
400m Run
21 KB Swings (70/53)
12 Chest to Bars
(Score is Time)
Helen
3 ROUNDS FOR TIME:
400m run
21 Kettlebell Swings 1.5/1 pood
12 Pull-ups
OPTIONAL COOL DOWN (ALL)
2-3 SETS FOR QUALITY
20 Alt. KB Horn Taps
10 Alt. Groiners w/Twist*
5 Up Dog to Down Dogs
-Rest as Needed b/t Sets-
*Option to straighten the front leg after the groiner.
(No Measure)
EXTRA CREDIT (ALL)
NOTE — August’s extra credit focus will revolve around Split Jerk Practice & Chest to Bar Development.
1.) 3 SETS
6/6 Overhead Split Squats*
*Keep weight Light.
(Score is Weight)
2.) EMOM x 8 MINUTES*
1 Strict Pull-Up
+
2 Strict Chest to Bars
*Use band if needed.