Tuesday 7.18.2023

*Coach’s Notes: The format for today is almost exactly the same as what we did on 6.29.2023. For the Front Squats, try to build slightly from what you worked with that day.

On the Gymnastics work for Part B, see if you can work on either a tougher variation of the Pull-up, or accumulate more reps over the four sets.

Finishing out today is a “PUMP”-style AMRAP. Choose Dumbbells that challenge you, but don’t force you to take too many breaks.

“FITNESS” & “PERFORMANCE”

A. Every 2 minutes, for 12 minutes (6 sets):
Front Squat x 4 reps

*Sets 1-2 – 60-70% (or RPE 6/10)
*Sets 3-4 – 70-75% (or RPE 7/10)
*Sets 5-6 – 75% or more (or RPE 8/10)

If you completed the Front Squats on 6.29.2023, aim to increase each set by a small margin.

B. Every minute, on the minute for 12 minutes (4 sets):
Minute 1 — Tall Box Jumps x 3-5 reps (jump and land as tall as possible -- step down and reset between reps)
Minute 2 — Chest-to-Bar or Kipping Pull-up x 8-12 reps or Strict Pull-up x 4-6 reps @2111
(choose a rep range that will allow you to accumulate good work, but that you can recover from effectively)
Minute 3 — Handstand Walk x 15-30 feet or Wall-Facing Handstand Hold x 30 seconds

*If you do not want to go upside down, complete a Single Arm Bottoms Up Kettlebell Carry x 25 seconds each arm

C. Against an 8-minute running clock, complete:
4-8-12-16-20...
Dumbbell Plank Rows
Dumbbell Reverse Lunges
V-Ups

“ENDURANCE (AKA SWEAT SESH)”

Every 3 minutes, for 36-45 minutes (4-5 sets of each):
Station 1 — 400 Meter Run
Station 2 — 500/400 Meter Row
Station 3 — 1000/800 Meter Bike Erg