150927 Sunday – “Bittersweet Dreaming”

Mobility: Hip Mobility.

Skill Practice Warm Up: Jones Squats YouTube Preview Image

Strength: Front Squat 3-3-3-3-3 (5 sets of 3 reps “strong effort” – increasing load each round)

Super Set: 3, 2, 1, 3, 2, 1 half kneeling single arm strict shoulder press with kb (increasing weight each set if possible)

Metabolic Conditioning:  “Bittersweet Dreaming” 6 Minute AMRepsAP

4 Strict Chin Ups (Performance: 4, Athletic*: 3, Health: 4 Ring Rows)

4 Wall Balls (Performance: 20lbs/10ft, Athletic*: 14lbs/9ft, Health: 10lbs/8ft)

4 Strict Chin Ups (Same)

8 Wall Balls (Same)

4 Strict Chin Ups (Same)

12 Wall Balls (Same)

Etc.

Scaling Guide: 50 – 120 reps (Around 4ish – 6ish Rounds)

Log your results online by clicking here.

Compare to: New Workout!

*Women’s “As Prescribed” weights and reps (Rx)

Coaching Tips: Hustle between the transitions on this one. For most people, this will turn into a wall ball workout. That said, go big on the sets early to get some extra time on the later sets. Pacing from the get go will cost you in the last round or two. If you get stuck on the strict chin ups, just drop to kipping to keep the intensity up.

Optional ‘Cash Out’: 15 burpees, 200m run with medball, 3 rounds

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