Thursday July 8th

“CRANBERRY”

WORKOUT GOALS
1.) Finish the workout in less than 17:00.
2.) Perform unbroken KB Swings for the entire workout.
3.) Perform at least 5 unbroken knees-to-elbows every time you jump
up on the bar.

RX
FOR TIME
15-12-9-6-9-12-15
KB Swings (70/53#)
KB Facing Burpees
Knees-to-Elbows

LEVEL 2
FOR TIME
15-12-9-6-9-12-15
KB Swings (53/35#)
KB Facing Burpees
– Complete 9 knees-to-elbows after each
set of burpees

LEVEL 1
7 ROUNDS FOR TIME
9 KB Swings (35/26#)
6 Burpees
12 Sit-ups

Accessory

PRE-WORKOUT
Hollow Rock Practice

Stretching

3 SETS
:30 Lacrosse Ball Roll / Foot
:30 Press-ups

Notes

Target Time | 11:00-17:00
 Today’s workout is a good ole fashion put your head down and work type of workout. Other than the knees-to-elbows, there are not many technical pieces of today’s workout. With that being said, choose movements that allow you to move in large sets. The struggle in today’s workout comes from the speed at which you get through the
workout. We should not be failing KB swings or coming off the pull-up bar because we are failing knees-to-elbows. We may have to break a set of knees-to-elbows in to multiple sets, but that only because of grip and heart rate. As we go through the warm-up, choose an option for knees-to-elbows that allows you to perform at least 5 reps every time you jump up on the bar. Choose a KB weight that you can perform all sets unbroken. You can also consider using a heavier KB, but scale the height of the swing.