Warm-up
2 sets:
10 Bottoms up KB presses each arm
10 Bent over KB rows each arm
20 Deadbugs holding KB overhead
5 Inchworms w/push-up
10 Bottoms up KB presses each arm
10 Bent over KB rows each arm
20 Deadbugs holding KB overhead
5 Inchworms w/push-up
Weightlifting
Bench Press (5-5-5)
Metcon (No Measure)
3 sets:
12 Overhead Tricep Extensions with DB
12 Strict Pull-ups (use bands as needed)
No rest between sets
12 Overhead Tricep Extensions with DB
12 Strict Pull-ups (use bands as needed)
No rest between sets
Metcon
Metcon (Time)
Class Wide Team Workout
14:00 Time Cap
14:00 Time Cap
40 Calorie Row
40 Box Step-ups
40 Side to Side Shuttle Runs (1ct.)
40 Renegade Rows (1ct.)
40 Toes to Bar
Reps are per person in class, i.e. 8 people = 320 reps per class per exercise.
Contribute to class requirements according to your own level. Score = your class time plus mark at what level you did WOD.
Rx+: 45#s/30#s, 24″/20″
Rx: 35#s/20#s, 24″/20″, Hanging Leg raises: toes come up past hips
Elements:
15#s/10#s, Leg Lifts on floor
10 @ 40%
5 @ 50%
5 @ 60%
5 @ 75%
5 @ heavy
2×5 @ 80% of today’s heavy
With this strength cycle you’ll want to work up to a heavy set of 5. That set should be right around your 5RM. Then you will scale off of that and do 2 working sets at 80%. Ensure really good form and range of motion on those working sets.