Mobility: 5min
3 Way Banded Shoulder/Lat Stretch +
20 Alt. DB Curls to Warm-up Biceps
20 Alt. DB Curls to Warm-up Biceps
Warm-up: 10min
30 Jumping Jacks then,
Grab a BB:
10 Shoulder Press
10 BB Rows
10 Lateral Jumps over your bar
10 Supinated Grip BB Rows
10 Push Press
10 Lateral Burpees over the Bar
Grab a BB:
10 Shoulder Press
10 BB Rows
10 Lateral Jumps over your bar
10 Supinated Grip BB Rows
10 Push Press
10 Lateral Burpees over the Bar
Strength: 20min
EMOM 15:
Minute 1: 3-5 Strict Pull-ups
Minute 2: 5-8 Close Grip Push-ups
Minute 3: 20 Russian Twists
Minute 1: 3-5 Strict Pull-ups
Minute 2: 5-8 Close Grip Push-ups
Minute 3: 20 Russian Twists
Training Intent
Upper Body EMOM. All sets should be mangeable. Scale as needed. Pull-ups are pronated grip and can be band-assisted, bodyweight or weighted today. Close grip push-ups should be just inside the shoulder to emphasize tricep lockout. Russian Twists the place should touch the ground on both sides.
Upper Body EMOM. All sets should be mangeable. Scale as needed. Pull-ups are pronated grip and can be band-assisted, bodyweight or weighted today. Close grip push-ups should be just inside the shoulder to emphasize tricep lockout. Russian Twists the place should touch the ground on both sides.
WOD: 18min
5 Rounds of:
12 Lateral Burpees over the Bar
12 Push Press
Rest 90s.
Rx+: (15 Reps each movement) (135, 95)
Rx: (115, 75)
L2: (Burpees) (75, 55)
L1: (10 Reps per movement) (65, 35)
18:00 Cap (total time)
12 Lateral Burpees over the Bar
12 Push Press
Rest 90s.
Rx+: (15 Reps each movement) (135, 95)
Rx: (115, 75)
L2: (Burpees) (75, 55)
L1: (10 Reps per movement) (65, 35)
18:00 Cap (total time)
Training Intent
Sustained efforts for all 5 rounds. Athletes will not be able to go at sprint but split should not drop off too much. Effort should be around 85%, leaving just enough in the tank to sustain efforts. The 90s rest is only enough rest to sustain moderately high intensity, not 100% type efforts.
$ Out: 5min
Banded Pushdowns x 100-150 Reps.