Tuesday
Warm-up
Warm-up
3 minutes Rowing Running Biking
Over All Dynamic Body Activation
Over All Dynamic Body Activation
"Tabata " Core Alternate 8 Sets of :
:20 Windshield wipers
:10 Rest
:20 Bicycle crunch
1 set:
:20 shoulder taps (slow)
:20 shoulder taps (fast)
1 set:
:20 supermen (slow)
:20 supermen (fast)
1 set:
:20 knee push-ups (slow)
:20 push-ups (fast)
1 set:
:20 alternating scorpions (slow)
:20 alternating scorpions (fast)
1 set:
:20 burpees (slow)
:20 burpees (fast)
Metcon
Metcon (Time)
EMOM 8:
:20 handstand hold
– Rest :40
:20 handstand hold
– Rest :40
Warm-up
Warm-up
BENCH PRESS REVIEW
Setup
Grip
Execution
Spotting
Setup
Grip
Execution
Spotting
BUILD-UP | 7:00
3-4 sets: 3-5 bench press
– Rest 1:00-1:30 between sets.
Metcon
Metcon (Weight)
E3MOM
RX
7 sets for load:
3 bench presses
(Optional 15 x DB Chest fly’s Super set )
RX
7 sets for load:
3 bench presses
(Optional 15 x DB Chest fly’s Super set )
INTERMEDIATE
Same as Rx’d
BEGINNER
Same as Rx’d
INTENDED STIMULUS
Increase in load each set.
70% or greater for all loads used.
Rest remainder of 3min sets.
Lower intensity day after yesterday’s high-intensity interval work.
Increase in load each set.
70% or greater for all loads used.
Rest remainder of 3min sets.
Lower intensity day after yesterday’s high-intensity interval work.
Cool Down
2-3 sets:
:20 doorway pec stretch/side
20 banded pull-aparts
:20 doorway pec stretch/side
20 banded pull-aparts
Beginner: Scale to either a pike handstand held on a box, on the floor or simply just a straight-arm plank.
Intermediate: Perform the skill work as prescribed.
Advanced: Increase to :30, perform stomach-to-wall handstand holds, or both!