230721

Warmup

1. Rowing Warmup

• Row for 5 minutes at an easy pace
• Perform some dynamic stretching for the shoulders, hips, and hamstrings

1. Mobility Exercises

• Foam roll the thoracic spine and calves for 2 minutes each
• Perform 10 reps of each: shoulder circles, leg swings, and hip openers

1. Activation Drills

• Perform 2-3 sets of 10 reps each: bird dogs, glute bridges, side planks
• Complete 10 air squats with a band around your knees to activate the glutes

1. Barbell Warmup

• Perform 2 sets of 5 reps each: empty barbell deadlifts, empty barbell bench presses
• Gradually increase the weight and perform 2 sets of 3 reps each: deadlifts and bench presses

1. Skill Practice

• Spend 10 minutes working on your double unders or kipping pull-ups
• Use this time to warm up your shoulders and practice good technique

Strength

1. Deadlift

• 5 sets x 5 reps at 75% of your 1-rep max
• Rest 2-3 minutes between sets

1. Bench Press

• 5 sets x 5 reps at 75% of your 1-rep max
• Rest 2-3 minutes between sets

1. Accessory Exercise

• 3 sets x 10 reps of bent over rows
• Choose a weight that challenges you but allows for proper form
• Rest 1-2 minutes between sets

Workout

1. Metcon

• For time, complete the following:

  • 21-15-9
    • Dumbbell Thrusters (50/35 lbs)
    • Toes-to-Bar
  • Directly into…
  • 21-15-9
    • Burpee Box Jumps (24/20 in)
    • Kettlebell Swings (70/53 lbs)

• Scale the weights and movements as needed to maintain intensity

• Focus on pacing yourself and managing your breathing throughout the workout

Summary

Today's workout is a combination of strength training and a metcon. Start with a comprehensive warmup that includes rowing, mobility exercises, activation drills, and barbell warmup. For the strength component, perform 5 sets of 5 reps of deadlifts and bench presses at 75% of your 1-rep max. Take adequate rest between sets. Finish the workout with a challenging metcon: 21-15-9 of dumbbell thrusters and toes-to-bar, followed by 21-15-9 of burpee box jumps and kettlebell swings. Adjust the weights and movements as needed to maintain intensity. Keep your pace and breathing in check during the workout. Enjoy and give it your all!