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Workout – Thursday, June 9

TIMELINEINTRODUCTION
0:00 – 14:00 General Warm-Up (14 min)
14:00 – 31:00 Skill/Strength (17 min)
31:00 -34:00  Pre-WOD Break/Prep (3 min)
34:00 – 55:00 WOD (21 min)
55:00 – 60:00 Accessory/Cool Down/Clean up (5 min)
Week 1 of our midline madness progression will see you work through some kipping toes to bar/scale, superman and hollow rocks, and static kettlebell front rack holds. We will be increasing the reps throughout the next month as we strengthen the midline and fine-tune the shapes required to kip. Our workout for today is in honor of our favorite box jumping gym dog, Huey, which will combine box jumps, sit-ups, and front rack carries. Pacing will be a factor in today’s workout, with the volume of box jumps and sit-ups being high and the front rack carries being sneaky hard, especially as the midline begins to fatigue from the sit-ups and work in our skill/strength portion. We know the benefits of GPP work, but you might not and can sometimes lose focus or get bored with workouts like today.
WEIGHT LOSSGENERAL FITNESSINCREASE STRENGTH
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.

Box jumps can be scaled in height or done as step ups as needed or depending on the clients goals. 

Sit Ups should be done at a consistent pace with as few rests as possible. 

Front Rack Carries should be heavy, but allow the athlete to maintain good posture and bracing.
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. 

Box jumps should be performed at a smooth steady pace with open hips at the top. Stepping down is encouraged due to the higher volume. 

Sit Ups should be done at a consistent pace with as few rests as possible. 

Front Rack Carries should be heavy, but allow the athlete to maintain good posture and bracing.
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! 

Box jumps should be performed at a smooth steady pace with open hips at the top. Stepping down is encouraged due to the higher volume. 

Sit Ups should be done at a consistent pace with as few rests as possible. 

Front Rack Carries should be heavy, but allow the athlete to maintain good posture and bracing.

WARM UP: 00:00 – 14:00 (14 MINS)

GENERALSPECIFIC
AMRAP X 7
10 Step-Ups
10 KB Deadlift
10 Jump Squats
20 Bodyweight Russian Twists
:15 Hollow Hang or Hold
N/A

Skill/Strength: 14:00 – 31:00 (17 MINS)

OPTION 1OPTION 2
EMOM X 12
Minute 1: 8 T2B
Minute 2: 8 Hollow Rocks + 8 Superman
Minute 3: :45 DBL KB Front Rack Hold
EMOM X 12
Minute 1: 8 V-Ups
Minute 2: 8 Hollow Rocks + 8 Superman
Minute 3: :45 DBL DB Front Rack Hold

PRE-WOD BREAK/PREP: 31:00 – 34:00 (3 MINS)

WOD: 34:00 – 55:00 (21 MINS)

OPTION 1OPTION 2
“Huey”
AMRAP X 16
30 Box Jumps (24/20)
30 Sit-Ups
100m DBL KB Front Rack Carry (53/35lb) (24/16kg)
“Remote Huey”
AMRAP X 16
30 Tuck Jumps
30 Sit-Ups
100m DBL DB/KB Front Rack Carry

POST WOD: 55:00 – 60:00 (5 MINS)

ACCESSORYCOOLDOWN
N/A1:00/Side Kettlebell Calf Smash
1:00 Cobra Stretch

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