A) WHITEBOARD BRIEF (0:00 – 3:00)
– Strength: Today we’ll conclude our 3 weeks of pull-up strength work with two test of Max reps of both Pull-ups and Chin-ups. You’ll need a full recovery between sets.
– Metcon: Today’s effort should be lower, around 75%. Work on being smooth each interval and sustaining your intensity for all 4 rounds.
– Strength: Today we’ll conclude our 3 weeks of pull-up strength work with two test of Max reps of both Pull-ups and Chin-ups. You’ll need a full recovery between sets.
– Metcon: Today’s effort should be lower, around 75%. Work on being smooth each interval and sustaining your intensity for all 4 rounds.
B) WARM UP (3:00 – 15:00)
KB Warm-up with 1 KB
10 Single Arm KBS (5 each)
10 1-Arm KB Squats (5 each)
10 Single Arm Push Press (5 each)
10 Single Arm KB Rows (5 each)
10 Single Arm Reverse Lunges (5 each)
10 KB Figure 8s
10 Burpees
Then,
Review Pull-ups, Chin-ups, and T2B with the remaining time.
KB Warm-up with 1 KB
10 Single Arm KBS (5 each)
10 1-Arm KB Squats (5 each)
10 Single Arm Push Press (5 each)
10 Single Arm KB Rows (5 each)
10 Single Arm Reverse Lunges (5 each)
10 KB Figure 8s
10 Burpees
Then,
Review Pull-ups, Chin-ups, and T2B with the remaining time.
C) STRENGTH (15:00 – 30:00)
1) Max Rep Strict Pull-ups
Rest 3:00-4:00 before moving to #2
2) Max Rep Strict Chin-ups
– Intermediate: Band Assisted
– Beginner: Ring Rows 4 x 10. Rest 60s.
1) Max Rep Strict Pull-ups
Rest 3:00-4:00 before moving to #2
2) Max Rep Strict Chin-ups
– Intermediate: Band Assisted
– Beginner: Ring Rows 4 x 10. Rest 60s.
D) METCON (30:00 – 55:00)
4 Rounds of 40s work/20s rest:
1a) Hand Release Push-ups
1b) KBS (53, 35)
1c) T2B
1d) Burpees
1e) Double Unders
L2: (Box Push-ups) (45, 25) (Knee lifts) (Double Under Attempts)
L1: (Box Push-ups) (35, 25 Russian Swings) (Abmat Sit-ups) (Single Unders)
4 Rounds of 40s work/20s rest:
1a) Hand Release Push-ups
1b) KBS (53, 35)
1c) T2B
1d) Burpees
1e) Double Unders
L2: (Box Push-ups) (45, 25) (Knee lifts) (Double Under Attempts)
L1: (Box Push-ups) (35, 25 Russian Swings) (Abmat Sit-ups) (Single Unders)
E) EXTRA CREDIT (55:00 – 60:00)
Banded Pushdowns: 3 x 30-50. Rest 30s.
Banded Pushdowns: 3 x 30-50. Rest 30s.