Sunday
Warm-up
Warm-up
3 minutes Rowing Running Biking
Over All Dynamic Body Activation
Over All Dynamic Body Activation
AMRAP 3:
10 box step downs (5/side)
10 scap shrugs
5 wide stance inchworm push-ups
AMRAP 4:
10 box jumps
10 kip swings
5 close stance inchworm push-ups
Warm-up
Warm-up
BAR MUSCLE-UP PROGRESSION
3 Kip swings
3 kip swings + 3 kips
3 Kipping pull-up
3 Chest-to-bar pull-up
2x 5 Climbing pull-up drill
2×5 Bar muscle-up
3 Kip swings
3 kip swings + 3 kips
3 Kipping pull-up
3 Chest-to-bar pull-up
2x 5 Climbing pull-up drill
2×5 Bar muscle-up
DB DEADLIFT REVIEW
1 set:
5 DB deadlifts
Metcon
Metcon (AMRAP – Rounds and Reps)
OPTION #1
RX
5 sets:
AMRAP 3:
3 bar muscle-ups
5 double DB deadlifts (35/50 lb)
7 box jump-overs (20/24 in)
– Rest 1:00 between sets.
RX
5 sets:
AMRAP 3:
3 bar muscle-ups
5 double DB deadlifts (35/50 lb)
7 box jump-overs (20/24 in)
– Rest 1:00 between sets.
INTERMEDIATE
5 sets:
AMRAP 3:
1 bar muscle-up
5 double DB deadlifts (35/50 lb)
7 box jump-overs (20/24 in)
– Rest 1:00 between sets.
BEGINNER
5 sets:
AMRAP 3:
3 ring rows
3 push-ups
5 double DB deadlifts (25/35 lb)
7 box jump-overs (12 in)
– Rest 1:00 between sets.
Metcon
Metcon (AMRAP – Rounds and Reps)
OPTION #2
5 sets:
AMRAP 3:
7 DB renegade row/arm
7 DB deadlifts
7 box jump-overs
– rest 1:00 between sets.
5 sets:
AMRAP 3:
7 DB renegade row/arm
7 DB deadlifts
7 box jump-overs
– rest 1:00 between sets.
Finisher
Metcon (Time)
For total time:
50 sit-ups
– Rest 1:00
50 sit-ups
50 sit-ups
– Rest 1:00
50 sit-ups
Cool Down
2 sets:
1:00 foam roll lower back
:30 cat-cow
:30 standing pike stretch
1:00 foam roll lower back
:30 cat-cow
:30 standing pike stretch
Interval style workout that falls in line with our monthly focus.
3-5 rounds.
DB deadlifts should be performed unbroken.
Bar muscle-ups should be completed unbroken for the majority of the workout.
Expect this workout to get aerobic due to the ability to continually move.
Athletes start at the beginning of the AMRAP each time.