Announcements
- 2018 Halloween party is on 10/26 CLICK HERE for invite!
A) WHITEBOARD BRIEF (0:00 – 3:00)
– Strength: Final week of pull-up strength work. Perfect form with each set ie. slow + controlled.
– Metcon: This workout is very simple, but will go by slower with excessive resting between movements than you think if you’re not smart with pacing. Shoot for 80% effort which means you’ll only rest during transitions.
– Strength: Final week of pull-up strength work. Perfect form with each set ie. slow + controlled.
– Metcon: This workout is very simple, but will go by slower with excessive resting between movements than you think if you’re not smart with pacing. Shoot for 80% effort which means you’ll only rest during transitions.
B) WARM UP/MOBILITY (3:00 – 15:00)
Abmat Pizza Game x 6 Minutes
*For every drop complete 10 Banded Pull-aparts + 10 Thoracic Rotations
+
6 Minutes to Review Rope Climb Technique
Abmat Pizza Game x 6 Minutes
*For every drop complete 10 Banded Pull-aparts + 10 Thoracic Rotations
+
6 Minutes to Review Rope Climb Technique
C) STRENGTH (15:00 – 30:00)
Pull-up Training Week 3:
4 Rounds of:
8 1-Arm KB Rows w. rotation (1 ct pause at top of each rep) each (at 53s of the video)
20 Banded Facepull-aparts
Rest 90s between rounds.
Pull-up Training Week 3:
4 Rounds of:
8 1-Arm KB Rows w. rotation (1 ct pause at top of each rep) each (at 53s of the video)
20 Banded Facepull-aparts
Rest 90s between rounds.
D) METCON (30:00 – 55:00)
5 RFT:
7 Chinups
15 DB Push Press (40, 30) (neutral grip)
20/17 Calorie Row
L2: (5 Band Assisted Chin-ups per round) (35, 25)
L1: (10 Ring Rows with pause a top per round) (25, 15) (15 Calorie Row)
20:00 Cap
*Alternate Options:
200m Run in Place of Row Calories OR 18/15 Calorie Bike or Ski Erg
5 RFT:
7 Chinups
15 DB Push Press (40, 30) (neutral grip)
20/17 Calorie Row
L2: (5 Band Assisted Chin-ups per round) (35, 25)
L1: (10 Ring Rows with pause a top per round) (25, 15) (15 Calorie Row)
20:00 Cap
*Alternate Options:
200m Run in Place of Row Calories OR 18/15 Calorie Bike or Ski Erg
E) EXTRA CREDIT (55:00 – 60:00)
RKC Plank: 3 x 10s + 10s + 10s. Rest 60s.
– Side Plank + Elbow Plank + Side Plank
– Squeeze as hard as possible! Create full-body tension.
RKC Plank: 3 x 10s + 10s + 10s. Rest 60s.
– Side Plank + Elbow Plank + Side Plank
– Squeeze as hard as possible! Create full-body tension.