A) WHITEBOARD BRIEF (0:00 – 3:00)
– Strength: The goal of today’s work is to build in weight with the pull-up and use one weight across all sets for the DB Bench Press. This is 4 ”work sets” so don’t count your 2-3 build-up sets in this figure.
– Metcon: Today’s metcon consists of 2 separate AMRAPs which will keep the heart rate elevated to help improve aerobic capacity. There is 60s of designated rest between AMRAPs which won’t be enough to fully recover. Aim for 80-85% intensity throughout this workout.
B) WARM UP (3:00 – 15:00)
Form rowing: 5 minutes
Then,
Inchworm with push up x 5
Scap squeeze x 10 on pull up bar
Plank Plus x 10
Scorpions x 10
Deadbugs x 20
Then,
2 rounds of:
10 burpees
10 Medball front squats
10 Medball strict press
10 Wallballs
C) STRENGTH (15:00 – 30:00)
– take 2-3 ”ramp-up sets” then perform 4 challenging sets for both 1a and build to a heavy 2 of 1b.
D) METCON (35:00 – 55:00)
AMRAP 7:
Row 250 Meters
10 Pullups
10 KBS (53, 35)
Rest 60s
AMRAP 7:
Row 250 Meters
10 Hand Release Push-ups
10 Wall balls (20, 14)
Rx+:(10 HSPU in place of HR Push-ups) (30, 20)
L2: (35, 25) (Box Push-ups) (14, 10)
L1: (10 Ring Rows per round) (35, 25 Russian Swing) (Box Push-ups) (10, 8)
E) EXTRA CREDIT (55:00 – 60:00)
Banded Pull-apart: 4 x 50. Rest as needed.
– change grip every set i.e. supinated or pronated
– this should be 50 continuous reps without stopping.