Strength
6 Rounds
1a) Sledpush: 6 x 20s
– Add weight each set
1b) 30s Max Effort Bike or Row
Intent: Sledpushes are intended to be moderately heavy today and short distance.
1a) Sledpush: 6 x 20s
– Add weight each set
1b) 30s Max Effort Bike or Row
Intent: Sledpushes are intended to be moderately heavy today and short distance.
Metcon
Partner Up and Follow the Leader
18min AMRAP
5 Bench Press (BW)
5 Goblet Squat (70,55)
*1 Rope Climb after each set
*Add 1 rep to bench press and 2 reps to goblet squat after each round.
Rx: (3/4BW)(55,35)
L2: (1/2BW) (45,25) (5 Strict Band Assisted Chin-ups after each round)
L1: (Coaches Choice of Loading) (6 Ring Rows after each round)
18min AMRAP
5 Bench Press (BW)
5 Goblet Squat (70,55)
*1 Rope Climb after each set
*Add 1 rep to bench press and 2 reps to goblet squat after each round.
Rx: (3/4BW)(55,35)
L2: (1/2BW) (45,25) (5 Strict Band Assisted Chin-ups after each round)
L1: (Coaches Choice of Loading) (6 Ring Rows after each round)
Intent: We’ve done a similar workout to this before. Keep in mind the total
volume is relatively high, so breaking sets early is important to avoid going to failure. Goblet Squats should be heavy
volume is relatively high, so breaking sets early is important to avoid going to failure. Goblet Squats should be heavy
$ Out
100 Banded Pull-aparts
75 Banded Leg Curls each
50 Banded Pull-throughs
30 Reverse Crunches
75 Banded Leg Curls each
50 Banded Pull-throughs
30 Reverse Crunches