Workout – Saturday, July 16

0:00 – 13:00 General Warm-Up (13 min)
13:00 – 19:00 Specific Warm-Up (6 min)
19:00 – 32:00 Skill/Strength (13 min)
32:00 -35:00  Pre-WOD Break/Prep (3 min)
35:00 – 57:00 WOD (22 min)
57:00 – 60:00 Accessory/Cool Down/Clean up (3 min)
A little unconventional Saturday chest session starting off with some floor press in the strength. None of these sets are designed to be maximum effort and instead should see members make a small jump on every set, even during the second set of 8. Once through that, partner members up if they haven’t already done so and review the three movements for our partner AMRAP. No movement is overly complex, but let members know that upper body fatigue will set in quickly, so breaking things up into smaller sets early will be key to avoiding burnout. Sets of 5-10 reps will most likely be where members land at.
Weight loss athletes can benefit from the higher intensity demands of these workouts. That demand will help them learn to push their intensity limits resulting in the ability to do more work in future workouts that require less intensity.

Pick your partner wisely! Find someone you are well matched with, OR someone who will push you! 

Divide up reps into small numbers to allow both partners to keep moving well. 

Weight selection should be dictated by what the athlete can manage well overhead.
Many General Fitness workouts fall squarely between the glycolytic and oxidative energy systems. The glycolytic system can only crank out the intensity for approximately three minutes, and the oxidative system isn’t ready to match the intensity. The result is muscular and respiratory discomfort. GF athletes should approach these workouts with the goal of achieving a 7-9/10 level of effort through the entire WOD.

Choose a partner who will push you to keep moving! 

Divide up reps into small numbers to allow both partners to keep moving well. 

Partners should each pick a weight that they can move well for 10-12 reps of the G2OH to start.
GF workouts are a great way for the Increased Strength athlete to increase their stamina, build muscle mass to help them move more weight, and achieve a higher output in future workouts – a win/win!

IS athletes should aim to complete all reps with consistent tempo, full range of motion, and proper bracing. Quality reps for all movements!

Choose a partner who will push you to keep moving! 

This will be a great shoulder and lung burner, and a great conditioning workout for the IS group! 

Divide up reps into small numbers to allow both partners to keep moving well.

WARM UP: 00:00 – 19:00 (19 MINS)

Minute 1: 5 Up-Downs + 5 Push-Up to Pike
Minute 2: 10 Plate DL + 6 Plate Strict Press
Review Floor Press

Skill/Strength: 19:00 – 32:00 (13 MINS)

Floor Press
DB Floor Press
2×8 (Add 2 sec tempo if cannot increase weight)
1×6 (Add 3 sec tempo if cannot increase weight)

PRE-WOD BREAK/PREP: 32:00 – 35:00 (3 MINS)

WOD: 35:00 – 57:00 (22 MINS)

“Mario and Luigi”
AMRAP X 20 W/ Partner
50 Up-Downs to Plate (45/25lb) (20/11kg)
50 Plate G2OH
50 Push-Ups
“Remote Mario and Luigi”
20 Up-Downs
20 Alt. DB Snatches
20 Push-Ups

POST WOD: 57:00 – 60:00 (3 MINS)

:45/side Thread the Needle Stretch
:45/side Scorpion Stretch

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