8.30.2022
Warm-up
[3-12:00]
EMOM 8:00
1: Bike or Row for 1:00 0 increase pace each round
2: Alt rounds of a/b:
a) 10 scap pull ups + 10 KB Upright Rows @2011 (light weight)
b) 1 wall walk + 7/7 SA KB press (light weight)
Specific Prep
[12-20:00]
Set up area for Pull Ups, HSPU, and Ring Rows
Run through 5-10 practice reps of each:
Metcon
[20-52:00]
Metcon (AMRAP - Reps)
EMOM 10:00
1: 45s bike @ moderate
2: 4-8 strict Pull Ups
RX+: 8-10 strict Pull Ups
Build: 8-10 Banded Strict Pull Ups
Rest 1:00 B/T A and B
Metcon (AMRAP - Reps)
EMOM 10:00
1: 45s row @ moderate
2: 4-8 strict HSPU
RX+: 8-10 strict HSPU
Build: 8-12 Piked Push Ups or DB Strict Press with moderate weight
Rest 1:00 B/T B and C
Metcon (AMRAP - Reps)
EMOM 10:00
1: 45s single unders
2: 8-10 Ring Rows
RX+: 10-12 Feet Elevated Ring Row
Build: 8-10 Ring Rows
CC: GRIND
GOAL: Still aiming for QUALITY reps over QUANTITY today.
Use a band as needed to get FULL ROM for Pull Ups
HSPU options: up to 2 abmats, HSPU negatives (2-5s lowers - less reps for this option), Piked Push Ups, DB strict Press,
Cool Down/Stretch
[55-60:00]
Foam Roll Lats 1:30 per side
+
Childs Pose 1:30
