SW Active + SW Barbell – Tuesday – Aug. 23

Tuesday – Mobility + 30/30 Mixed Map –>Progressed

A. Seated Straddle – 1:30 min Hold x 2 sets – 30 sec rest

B. Sumo Squat Hold – 2 min unbroken x 1 set – goal is no band

C. Thoracic Spine Extension – Lat Stretch 2 min unbroken hold x 1 set – https://www.youtube.com/watch?v=dGfR-qD7V-Y

D. 4 sets @ high effort/85-90%:

30 sec AirBike/AirDyne

30 sec rest

30 sec Burpees

30 sec rest

-2 min rest

4 sets @ high effort/85-90%

30 sec Rowing

30 sec rest

30 sec Goblet Squat @ 16/24kg

30 sec rest

30 sec Burpees to 6″ OH

30 sec rest
SW Barbell:

A. 3 position hang clean (hi hang, above knee, below knee) x 6 sets, 1:30min – sets from 65-75%

B. AMRAP in 7 minutes: Teams of 2

10 Wall Balls @ 15/20

2 Hang Power Snatches @ 65/95

10 Wall Balls @ 15/20

4 Hang Power Snatches @ 65/95

10 Wall Balls @ 15/20

6 Hang Power Snatches @ 65/95

C. Teams of 2 EMOM until Failure:

Min 1: 30 Double Unders

Min 2: 5 Strict Pullups

Min 3: 30 Double Unders

Min 4: 7 Strict Pullup

Min 5: 30 Double Unders

Min 6: 9 Strict Pullups

Etc

Leave a Reply