7.31.2021
Warm-up
[3:00-12:00]
2 Rounds
2min Bike (60sec ez, 40sec mod, 20sec hard)
10/10 Single Arm Upright Rows
25ft/25ft SA Bottoms Up KB Carry
10/10 crossbody Single Leg RDL
8/8 Quadruped Thoracic Rotations
Specific Prep
[12:00-25:00]
With partner
P1: bike (start at easy pace and increase effort each round)
P2: 3 box step ups per leg + 3 push ups w/ 5s pause at top + 3 medball DL + 3 medball front squats
Rotate through 3 rounds of each
COACH:
Teach and then demo proper medball cleans
Coaching CUE: watch for bicep curls, and timing hips to open before pulling under the medball
Metcon
The Real Winston (Calories)
20:00 AMRAP
Partner 1: Cal Bike
Partner 2:
5 Box Jumps 24/20''
10 Medball Cleans 20/14#
10/8 Push-Ups
Open/RX+: 30/24" Box, 15/10 Push Ups
CC: Push/Threshold
Have fun today and aim to get more calories than your partner each round through!
The Real Winston (BUILD) (Calories)
20:00 AMRAP
Partner 1: Cal Bike
Partner 2:
5 Box Jumps 24/20'' -OR- 10 Box Step Ups
10 Medball Cleans 14/10#
10/8 Push-Ups with hands elevated as needed
Cool Down/Stretch
[50:00-60:00]
:30sec/side Pec Smash
1min/side Lat Smash
1min Upper to Lower Back Foam Roller
1min Quad Foam Roller
