HOLIDAY - Fourth of July (observed)
6AM ~ 7:30 AM ~ 9AM
only
No Summer Youth Camp - will resume Wednesday July 7th.
HERO WOD
"JACK"
Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device.
AMRAP in 20 minutes
10 Push Presses (115/85 lb)
10 A. Kettlebell Swings (1.5/1 pood)
10 Box Jumps (24/20 in)
On a 20-minute clock, complete as many rounds and repetitions as possible (AMRAP) of the prescribed work in the order written.
Score is the total number of rounds and repetitions completed before the 20-minute clock stops.
Warm Up
Coach Stretch
Shoulders and Lats
5 AMRAP
5 KB Presses
6 Glute Bridge
5 Kang Squat
100m Run
Tips and Strategy
Prior to the start, athletes should create a rep scheme they can manage for the entire 20 minutes—and fight hard to stick to the plan. This will ensure a consistent pace, and therefore a better overall score. Here’s an example:
10 Push Presses: 6 + 4
10 Kettlebell Swings: Unbroken
10 Box Jumps: 6 + 4 (rest on top of the box after rep 6)
Intended Stimulus
This relatively long triplet (a workout with three movements) should feel tough yet doable. The load should feel relatively light for the Push Presses and the Swings. The Box height should feel easily clearable.
This workout has three different movements that all require fairly different skills, which makes major muscular fatigue and burnout less of an issue; this will be more of a test of cardiovascular endurance. Pick a strong pace from the beginning and hold on tight to that pace. Remember: The more times the athlete breaks up the Push Presses and Kettlebell Swings, the more they need to pick the load back up off the floor.
Scaling Options
Reduce the weight on the Push Presses/Kettlebell Swings and the lower the Box height as needed so each set of exercises can be completed unbroken or in a max of 2 sets.
Intermediate
Complete as many rounds as possible in 20 minutes of:
10 Push Presses (95/65 lb)
10 Kettlebell Swings (1.5/1 pood)
10 Box Jumps (24/20 in)
Beginner
Complete as many rounds as possible in 20 minutes of:
10 Push Presses (65/45 lb)
10 Kettlebell Swings (1/.75 pood)
10 Box Step-Ups (20/15 in)