Announcements
- Diastasis Workshop @ MG March 16 at 12pm CLICK HERE
A) Whiteboard Brief (0:00 – 3:00)
– Strength: Perform 3 reps every 90 seconds x 6 sets. We are going for moderate weight with a 5% increase from last week. Brace the core and glutes and work on a quick dip/drive and explosion. Focus here is on improving movement patterns which will translate to a better, more explosive dip/drive on your push press.
– Metcon: 20 min workout switching movements each minute between: 15 db push press, 30 du, 15 db rows, and 15 burpees. There is no designated rest so scale accordingly. This workout will challenge your ability to maintain efficient movement patterns under fatigue. Scale reps appropriately to allow for some rest between movements. Burpees will eat up time quickly.
– Strength: Perform 3 reps every 90 seconds x 6 sets. We are going for moderate weight with a 5% increase from last week. Brace the core and glutes and work on a quick dip/drive and explosion. Focus here is on improving movement patterns which will translate to a better, more explosive dip/drive on your push press.
– Metcon: 20 min workout switching movements each minute between: 15 db push press, 30 du, 15 db rows, and 15 burpees. There is no designated rest so scale accordingly. This workout will challenge your ability to maintain efficient movement patterns under fatigue. Scale reps appropriately to allow for some rest between movements. Burpees will eat up time quickly.
B) Warm Up (3:00 – 15:00)
2 Rounds:
20 Band Pull Aparts
6 Barbell Strict Press
6 Bent Over Barbell Rows
6 Barbell Curls
C) Strength (15:00 – 35:00)
Push Press: 6 x 3 @80% of last Friday, every 90s.
– Beginner: 5 x 5, moderate. Rest 90s.
D) Metcon (35:00 – 55:00)
EMOM 20:
Minute 1: 15 DB Push Press (40s, 30s)
Minute 2: 30 Double Unders
Minute 3: 15 Bent-over Double DB Rows (40s, 30s)
Minute 4: 15 Burpees
Push Press: 6 x 3 @80% of last Friday, every 90s.
– Beginner: 5 x 5, moderate. Rest 90s.
D) Metcon (35:00 – 55:00)
EMOM 20:
Minute 1: 15 DB Push Press (40s, 30s)
Minute 2: 30 Double Unders
Minute 3: 15 Bent-over Double DB Rows (40s, 30s)
Minute 4: 15 Burpees
L2: (35s, 25s) (Double Under Attempts) (10 Burpees)
L1: (30s, 20s) (40 Single Unders) (8 Burpees)
E) Extra Credit (55:00 – 60:00)
1a) Banded Hammer Curls: 3 x 15. No rest.
1b) Elbow out Tricep Extensions: 3 x 15. No rest.
Recommended Stretching