Strength
Strict Chin-ups (1RM, 4,3,2,1.1.1)
*Strict Ring Rows
100% Coach Call
Every 2min complete a set.
Options:
– Bodyweight, Accumulate 20 challenging reps
– Partner Assisted: Accumulate 20 challenging reps
– Beginner: Accumulate 50 Barbell Rows
Intent: Build over the course of 10 sets of 1RM Weighted Close Grip Chin-up. If you’re not able to use weight, you’ll have a few options available to make sure you’re getting what you need to improve your chin-ups.
Every 2min complete a set.
Options:
– Bodyweight, Accumulate 20 challenging reps
– Partner Assisted: Accumulate 20 challenging reps
– Beginner: Accumulate 50 Barbell Rows
Intent: Build over the course of 10 sets of 1RM Weighted Close Grip Chin-up. If you’re not able to use weight, you’ll have a few options available to make sure you’re getting what you need to improve your chin-ups.
Metcon
“Roundabout”
21 ST0H (135,95)
800m Run
– Rest 2:00 –
15 ST0H (155,105)
60 Meter Run
– Rest 2:00 –
9 ST0H (185,115)
400 Meter Run
Rx+:(135,95)(185,115)(205,125)
L3: (115,75)(155,105)(165,105)
L2: (95, 65) (115, 75) (135, 95)
Add. Scale: (75, 55 For all rounds)
**22:00 Cap Including Rest
800m Run
– Rest 2:00 –
15 ST0H (155,105)
60 Meter Run
– Rest 2:00 –
9 ST0H (185,115)
400 Meter Run
Rx+:(135,95)(185,115)(205,125)
L3: (115,75)(155,105)(165,105)
L2: (95, 65) (115, 75) (135, 95)
Add. Scale: (75, 55 For all rounds)
**22:00 Cap Including Rest
Intent: Today’s Metcon loading is intended to challenge each set. Your running intervals will likely fall off today which is okay because we want to focus on being as efficient as possible with the S20H.
Finisher
1a) Banded Plank Rows 3x10ea
1b) DB Curls 3×10
1b) DB Curls 3×10