WARM-UP
1 ROUND
10 Air Squats
5/5 Cossack Squats
10 Calf Raises
10/10 Ankle Circles
10 Kang Squats
10 Jumping Air Squat
Into…
2 ROUNDS
20 Single Unders→ Dubs
10 MB Front Squats → MB Thrusters
8 MB Press
6 MB Around the World
8 Kip Swings
6 Strict Hanging Knee Raise → Kipping K2C
STRENGTH (ALL) — ON A 20:00 RUNNING CLOCK… Build to a 3-Rep Back Squat
AMRAP x 13 MINUTES
20 Double Unders
10 Toes to Bar
5 Wall Balls (20/14)*
*Wall Balls increase by 5 Reps Every Round
(Score is Rounds + Reps)
KG WB: (9/6)
WORKOUT (FITNESS)
AMRAP x 13 MINUTES
40 Single Unders
10 Toes to Something
5 Wall Balls (14/10)*
*Wall Balls increase by 5 Reps Every Round
(Score is Rounds + Reps)
KG WB: (6/5)
OPTIONAL COOL DOWN(ALL)
2-3 SETS FOR QUALITY
5 Bodyweight Kang Squats
10 Arm Haulers
15 Glute Bridge Ups
1:00/1:00 Couch Stretch
-Rest as Needed b/t Sets-
(No Measure)
EXTRA CREDIT (ALL)
NOTE — July’s extra credit focus will revolve around getting stronger with the Push Jerk and more comfortable with Inversion Skills and Drills. This portion of the day’s work is optional for all athletes and meant to be performed outside of class.
ON A 20:00 RUNNING CLOCK…
Build to a Heavy 2-Rep Push Jerk*
*Slightly heavier than last week.
(Score is Weight)