WORKOUT OF THE DAY

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July 25, 2019

"SLED DOG" WEEK 5 (DELOAD WEEK):
See Full "Sled Dog"
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Backing off total volume in this deload week.

Opening up today's training by working on our positioning off the floor.

Well-balanced interval work to finish -- comb...

July 24, 2019

"SLED DOG" WEEK 5 (DELOAD WEEK):
- - - - - - - - - - - - - - - - - - - - - - - - -
Backing off total volume in this deload week.

Our main focus for the day is a mash-up on the CrossFit benchmark workout "Kelly".

Closing things out with a static and dynamic midline ca...

July 24, 2019

SLED DOG" WEEK 5 (DELOAD WEEK):
See Full "Sled Dog"
- - - - - - - - - - - - - - - - - - - - - - - - -
Backing off total volume in this deload week.

Starting the day with two Push Jerk skill builders. The focus here is on quality of movement over load.

This leads us i...

July 24, 2019

Finishing out Week #4 in "Sled Dog".

3 Parts to our Saturday:
1. Clean Complex
2. Barbell Cycling - "Beast Builder", Version 2.
3. Conditioning, revisiting a workout from last year. "Heartburn".

ACTIVATION
2:00 Assault Bike (Light Pace)
Into 1 Round:
10 Pausing Glute...

July 24, 2019

Week #4 of "Sled Dog".

4 Parts to our Friday:
1. Handstand Walk Practice
2. Squat Snatch - Technique, and Stamina
3. Conditioning - "Hop Scotch"
4. Odd-Object Conditioning

ACTIVATION
Not for Time, and at a Controlled Intensity:
2 Rounds:
15/12 Calorie Row
1 Round of...

July 24, 2019

ACTIVATION
3:00 Min Bike/Run/Row/Skip

Line Drills
Active Spiderman
Active Samson
Quad Stretch
Knee to Chest
Solider Kicks
Knuckle Drags
Side Lunge
Cradle Stretch
Walkouts
2 Air Squats + Broad Jump
High Knees
Butt Kickers
Skip for Height

Bench Press (2 x 20)

Working off...

July 24, 2019

Week #4 of "Sled Dog"
Three parts today"
1. Deadlift Stamina. An ascending ladder of reps, with a fixed load, we are resting just enough as needed to maintain unbroken sets.
2. Body Armor. Single arm dumbbell pressing, focusing on positions.
3. Conditioning. "Trail Bla...

July 24, 2019

Week #4 of "Sled Dog".

Four parts today:
1. Gymnastic Conditioning
2. Power Clean Complex
3. Conditioning - "Nowhere Fast"
4. Midline Conditioning

ACTIVATION
Alternating OTM x 8 (1 Round):
Odd - 1:00 Assault Bike, Row, Jog
Even - Primer movement (see below)

Round #1...

July 24, 2019

Week #4 of "Sled Dog".
This is our last week before our mid-cycle deload, starting on the 29th.

1. Stamina Squats. This is our fourth and final week inside this specific repetition scheme. After our deload week, we will be transitioning to a 2/4 scheme at higher perce...

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