Events for December 2022

Thursday August 29
August 28, 2013
Saturday August 31
August 30, 2013

Warm-Up
40-30-20-10 Jumping Jacks w/
8-6-4-2 Alt Lunge-n-Twist w/
4-3-2-1 Dolphin Push-Ups
Then,
2x R2R Inchworm, 5 Calf Raise with Negatives/side, R2R Bunny Hop

Workout Prep, Part 1
1 x 10 low Box Jumps (step down only)
1 x 10 Strict Press (bar only)

Workout Prep, Part 2
1 x 10 moderate height Box Jumps (may attempt bounding*)
1 x 5 Dip-Pause-Push Press (light to moderate weight)
* proper bounding determined by instantaneous touch&go rebound off the floor, arms swinging up and forward in time with the jump, not tucking the legs to land, and coming to full standing on top of the box

Workout Prep, Part 3
1 x 10 Box Jumps at workout height (20” or 24”)
2 x 3 Push Press (working up to chosen workout weight)

Workout
3 x 3 minutes AMRAP followed by 3 minutes Rest:
15 Box Jumps (24”/20”- no scaling up)**
9 Shoulder-to-OH

Weight Options = Men: 155/135/115/95/75; Women: 113/93/73/53/45
** BOUNDING WITH COACHES APPROVAL (may be revoked at any time during the workout)

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