Strength:
Movement review: Banded Pull-ups
EVERYONE will perform 3 sets of 15. If easy, use smallest band or C2B option. Rest as needed.
then EVERYONE will work their way through the pullup ladder
10 Jumping Pull-ups (if performed easily move to:)
10 Banded Pull-ups (if performed easily w/1sec controlled pause move to:)
10 Banded Chin-ups (if performed easily w/1sec controlled pause move to:)
10 Strict Chin-ups (if performed easily move to:)
10 Strict Pull-ups (if performed easily move to:)
10 Kipping Pull-ups (if performed easily move to:)
10 Weighted Strict Pull-ups
WOD:
Tabata: 8 rounds (20secs on/10secs off) 30 secs rest between movements to transition
Wallballs (20/14)
T2B
OH walking lunges (45/25)
Pushups
L1: Wallball height and weight at coaches discretion, V-ups ok, 10# plate
L2: 20/10 to a 9’ target, Hanging Knee raises, 25#/15# plate
L3: 20/14 to 10’/9’ target, 45#/25# plate
Accessory:
Ring Rows 30X1 3×8
- 3 count eccentric
- 0 count pause at bottom
- Explode on concentric
- 1 count pause at the top
*Focus on maintaining hollow body position, do not sag at the bottom or flare rib cage on the pull.
Recommended Stretching: