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Workout – Monday, July 25

TIMELINE
INTRODUCTION
0:00 – 4:00 Brief (4 min)
4:00 – 11:00 General Warm-Up (7 min)
11:00 – 16:00 Specific Warm-Up (5 min)
16:00 – 34:00 Skill/Strength (18 min)
34:00 -37:00  Pre-WOD Break/Prep (3 min)
37:00 – 58:00 WOD (21 min)
58:00 – 60:00 Accessory/Cool Down/Clean up (2 min)
“Reagan Lee” is a new Beyond RXD benchmark workout in honor of Co-Founder and Head Programmer Vincent’s daughter, who turns 1 today! She is hopeful that you enjoy her workout more than her future best friend’s benchmark, “Neddy Lou.”

This task domain workout will combine devil’s press, burpee pull-ups, and air squats with moderate volume of each. Overall the devil’s press should be knocked out quickly and unbroken, with the burpee pull-ups being smooth across each set. The air squats will give the upper body a quick blow but encourage members to shake out their arms as they squat as the triceps might blow up in a hurry.

Before jumping into the workout, athletes will work through the final week of our pause front squats with a 3-second pause, working at the heaviest loads they’ve seen yet.
WEIGHT LOSSGENERAL FITNESSINCREASE STRENGTH
Building strength through big, multi joint movements can help to boost our metabolic engine! Bodies with more muscle than fat will burn more calories throughout the day, even when we aren’t working out.

This one will get sweaty in a hurry!

Avoid rushing through the first few sets of Devil’s Press and Burpee Pull-ups! Breathing and deliberate movement will provide a much better pacing strategy.

Air squats should be quick and to full range of motion on all reps.
Lifting heavier weights can have enormous benefits for all athletes! Weightlifting makes us stronger, increases bone density, stimulates hormone production, and improves dynamic range of motion and core strength.

This one will get sweaty in a hurry!  

Choose a Devi’s Press weight that is heavy, but allows the athlete to move with good mechanics! 

Encourage athletes to focus on breathing through the Burpee Pull-Ups.
Big, multi-joint movements are the best way to increase strength and build muscle. Your body adapts to the stresses of lifting heavier weights by releasing the hormones needed to help you recover and grow while simultaneously revving up your metabolism to increase the number of calories you will need to consume post-workout.

Devil’s Press is an awesome combination of big, multi joint movements! Choose a weight that is heavy and encourage solid mechanics as athletes start to fatigue as this is a movement that can get sloppy when the reps build up!

WARM UP: 04:00 – 16:00 (12 MINS)

GENERALSPECIFIC
AMRAP X 6
8 DB Goblet Squats w/ 1 sec Pause
8 Up-Downs
8 Alt. DB Snatches
8 Groiners
Review Pause Front Squat
Into..
1×3 w/Light-Moderate Load
1×3 w/ Moderate load

Skill/Strength: 16:00 – 34:00 (18 MINS)

OPTION 1OPTION 2
Pause Front Squat
4×1 (w/ 3-sec pause in bottom)
Pause Goblet Squat
(4×1) w/ 3-sec pause in bottom

PRE-WOD BREAK/PREP: 34:00 – 37:00 (3 MINS)

WOD: 37:00 – 58:00 (21 MINS)

OPTION 1OPTION 2
“Reagan Lee”
7 RFT
2 Devils Press (50/35lb) (22.5/15kg)
5 Burpee Pull-Ups
21 Air Squats

17 MIN CAP
“Remote Reagan Lee”
7 RFT
2 Devils Press
5 Burpee DB DL
21 Air Squats

17 MIN CAP

POST WOD: 58:00 – 60:00 (2 MINS)

ACCESSORYCOOLDOWN
:30 Couch Stretch/Side
1:00 Cobra Stretch

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