7/8/16 “Game On”

 In Workout of the Day


Mobility: None. Work on your shoulders BEFORE class.

Skill Practice Warm Up: None.

Strength: Push Press – Session 7 (80 – 90%)

5 x 3 (5 sets of 3 reps, “across,” same weight for each set)

Super Set: 5 x 4 DB Split Squat  (5 sets of 4 reps, “across,” same weight for each set)

Metabolic Conditioning: “Game On” – For time.

Rope climbs (A: 3 reps, I*: 2 reps, N1 rep)

15 power cleans (A: 135lbs, I*: 85lbs, N: 55lbs)

15 shoulder to overhead (same)

15 burpees over the bar (lateral)

*Women’s “As Prescribed” Performance weights and reps (Rx)

Scaling Guide:  2:30 – 7 minutes

Coaching Tips: This is just 1 round. So after you get through those rope climbs hit this workout hard and fast. Try and hang on the bar a little longer than you normally would as you will not have to “save it” for another round.  Burpees are lateral, not bar facing, you don’t need to get full extension while jumping over the bar, so stay low and move fast.

Log your results online by clicking here.

Compare to: 2015 – 01 – 10

*Women’s “As Prescribed” weights and reps (Rx)

Optional ‘Cash Out’: 400m run, 20 wall ball, 200m run 10 wall ball

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