A) Whiteboard Brief (0:00 – 3:00)– Strength: Today you’ll will work up to a 1RM floor press. Start with a set of 5 and gradually reduce reps to singles as weight increases resting 2 minutes between heavy singles.– Metcon: Plan on completing this around 80% intensity. It will be easy to redline early on in this workout so pace the first couple of rounds and leave some gas in the tank. Loading needs to be light on this workout as shoulder fatigue will set in fast if you’re not smart with weight choices.
B) Warm Up (3:00 – 15:00)Grab a barbell and a band and complete3 rounds of:8 Bent-over Rows (pronated grip)8 SDHP8 Push Press8 Bent-over Rows (supinated grip)8 Barbell Curls15 Banded pull-aparts15 Banded PushdownsThen,Review Floor Press
C) Strength (15:00 – 35:00)1) Floor Press: 5-4-3-2-1+. Rest 2:00– Build to a 1RM.– Beginner: Perform sets of 3 reps x 8-10 sets working on technique and adding weight if form permits.– Use whatever grip people are most comfortable with
2) SDHP + Push Press: Warm-up performing sets of 3-4 of each. Rest 60s.
D) Metcon (35:00 – 45:00)”Heart Breaker”AMRAP 8:15 Push Press (115, 75)15 SDHP (115, 75)
L3: (95, 65)L2: (75, 55)L1: (65, 45)
*Beginner:AMRAP 8:10 SDHP (35, 25)15 Russian KBS (35, 25)20 Mountain Climbers (total)Rest 60-90s after each round
E) Extra Credit (50:00 – 60:00)Double Alternating Tabata: 8 x 20s work/10s rest.1a) Banded pull-aparts1b) Wheels on the Bus*This is a superset where you’ll alternate each movement for each interval of 20s work.
Recommended StretchingTwisted CrossArcher Pose