Tuesday
Warm-up
Warm-up
2 minutes Rowing Running Biking
Over All Dynamic Body Activation
Over All Dynamic Body Activation
1 set:
20 alternating box step-ups (10/leg)
16 single arm DB row (8/side)
8 knee push-ups
1 set:
20 box jumps (20/24)
16 single arm DB row (8/side)
8 push-ups
1 set:
10 box jumps (24/30)
16 single arm DB row (8/side)
8 deficit push-ups (using DBs)
1-2 sets:
1-5 muscle-ups
Metcon
Metcon (AMRAP – Reps)
RX
For total reps:
EMOM 14:
Min. 1 | :30 box jumps (24/30 in)
Min. 2 | Muscle-ups
For total reps:
EMOM 14:
Min. 1 | :30 box jumps (24/30 in)
Min. 2 | Muscle-ups
INTERMEDIATE
For total reps:
EMOM 14:
Min. 1 | :30 box jumps (20/24 in)
Min. 2 | Low ring muscle-up transitions
BEGINNER
For total reps:
EMOM 14:
Min. 1 | :30 box step-ups (12/20 in)
Min. 2 | Banded pull-ups
Metcon (Weight)
Post-workout:
On a 10:00 clock:
Build to a heavy 3-rep strict chest-to-bar pull-up
– Add load by holding a DB between the legs
On a 10:00 clock:
Build to a heavy 3-rep strict chest-to-bar pull-up
– Add load by holding a DB between the legs
Cool Down
:30 reach, roll, and lift
30 banded pull-aparts