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How many times have you been lying on your back, contemplating your life’s decisions and asking yourself, “Why do I do this to myself?” after…
Coach Tip Tuesday: Importance of Accessory Work Read More »
STRENGTH
”6-12-25 Protocol”
3-4 Rounds of:
6 Close Grip Chin-ups
12 DB Hammer Curls
25 Banded Facepull-aparts
No rest between movements, but Rest 3:00 after all three exercises.
METCON
AMRAP 12:
90 Ft. Overhead KB Carry (right)
90 Ft. Overhead KB Carry (left)
15 DB Rollback Triceps Extensions (moderate-heavy)
15 Banded Triceps Pushdowns (heavy band)
*Rest as needed
*Done for QUALITY NOT SCORE
EXTRA CREDIT
5 Minutes of Zone 1 work i.e. bike, row, job, ski erg
Then,
3 Way Banded Shoulder + Lat Stretch x 30s each position.
*Same as in warm-up
WOD: Bi’s & Tri’s Day Read More »
STRENGTH Weighted Close Grip Chin-up: 3RM. Rest 2:00– L3: Bodyweight 6 x 3. Rest 90s.– L2/L1: Partner Assisted Chin-ups 5 x 5. Rest 90s.METCON AFAP, but not for time:21-15-9Hang Power Cleans (115,75)Push-ups on BarbellsThen,21-15-9Floor Press (115,75) *50 Banded pull-aparts after each set (pronated grip)22:00 Time Cap on this workEXTRA CREDIT World’s Greatest Stretch x 30s each pose
Chin Ups, Hang Power Cleans, Push Ups, Floor Press, Pull Apart Read More »
