MONDAY 6-24-19


2 Rounds, Not for Time:
1:00 Light Row
6 Slow Scap Retractions –
5 inchworm or walk outs
4 Spiderman + Reach (each side) Lunge, Instep, trunk rotation
3 Russian Baby Makers –

:30s Cossack Squat
:30s Warrior Squat
5 Waiter Squats (each side)

Into 2 Rounds:
1:00 Thoracic Opener (Barbell)
1:00 (:30s each side) Dorsiflexion


Primer Set #1
400 Meter Run
2 Sets of 5 Thrusters (purposely drop)
2 Sets of 3-5 Pull-Ups (purposely drop)

In this warming round, let’s aim to move towards our workout pace in the final 200 meters. With purposeful breaks on the thrusters and pull-ups, we are refining our footwork and transitions between sets.

Primer Set #2
Now at workout intensity:
200 Meter Run
7 Thrusters
7 CTB Pull-Ups

Following, rest 4:00, and begin.

Front Squat
5 Sets:
1 Tempo Pausing Front Squat
1 Front Squat

Tempo: 5s negative, 3 second pause in bottom. Regular stand.

Set #1 – 60% of 1RM Front Squat
Set #2 – 65%
Sets #3+4+5 – 70%



For Time:
1,000 Meter Run
50 Thrusters (65/45)
30 CTB Pull-Ups


3 “Giant Sets”:
9 Romanian Deadlifts
15 Weighted Glute Bridges
27 GHD Sit-Ups
Rest 2:00 between sets.

On the Romanian deadlifts , we are looking to lower the bar as close to the ground as possible, with two checkpoints:
1) No loss in position. This movement is only as good as how well we perform it. If we feel our back rounding at all, let’s not go as low.
2) We are able to maintain a soft (not locked) knee that is close to extension. Unlocking the knee is important here – this is not straight leg deadlift.

Build steadily over the course of the three sets, with the intention being that all nine reps are unbroken each time,

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