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Strength:
Bench Press
3×5 65%, 75%, 85%
Based off your 90% of 1 Rep Heavy Bench Press
from last Week
Workout:
AMRAP Repeats 4 sets of 3:00:
12 Up Downs
10 Ground to Overheads
8 Pull Ups
:30 Rest Between AMRAPs. Pick up where you left off.
Finisher:
6 Sets of :20 work/:10 rest:
Alternating V-Ups
Tuck Holds
WOD: Tuesday, May 10, 2022: Bench Press, Pull Ups, Up Downs, Ground to Overhead Read More »
Metcon:
Alternating 25:00 EMOM of:
:40 of Asymmetrical Overhead Kettlebell Carry (53,35)
Overhead Carry + Front Rack Carry
10/8 Strict Ring Pull-ups
*Alt. Grips every set
12/8 Ring or Bar Dips
15 SDHP (95, 65)
10 Front Rack Reverse Lunges (95, 65) (total)
Strength:
Pull-up Training Week 3:
4 Rounds of:
8 1-Arm KB Rows w. rotation (1 ct pause at top of each rep) each
20 banded face pull-aparts
Rest 90s between rounds.
Metcon:
0 Minutes on the Clock with a partner:
400m Farmer Carry (70s, 53s)
Remaining time: Max Distance Run
*One person works. Split however desired.
*Score = total distance completed
Pull Up Training, Farmer Carry & Running Read More »
Strength/Skill:
Pull-up Training Week 1:
4 Rounds of:
8-10 Supinated Grip Inverted Rows
25 Banded Pull-aparts
Rest 90s-2:00 between rounds.
Rx+: Perform 5 Rounds with 60s rest between rounds.
Metcon:
Tabata: :20 work/:10 rest 4 intervals each station:
Assault Bike
Medball Clean & Press (20,14)
Rower
KB Deadlift (24/16)
Russian Twists (20/14)
10:00 total
Extra Credit:
Elbow out Tricep Extensions: 3 x 20. Rest 60s
Pull-Up Training + Tabata Read More »
