Monday 2.22.21

Prep

1) 2 Rounds:

2 Scorpion Stretch each

3 Upward to Downward Dog w. Toe Touch

40ft Bear Crawl

2) 3 rounds:

10 Scap Pull-ups

5 Banded Push-ups

10 Band Pull-aparts

5 Up downs

A.

Close Grip Chin Up

10-8-6-4-2+. 

OT2M

– Goal: Build to a heavy 2+ (AMRAP) set.

– add weight each set or complete these as BW sets.

– Exceed weight from last week.

– Essentials: Assisted Ring Pull-ups

B. 

DB Bench Press – Pronated Grip

3 x 8-10. 

OT2M

– 3 challenging sets across.

– Exceed weight from last week.

C.

AMRAP 12:

100 Double Unders

50 Push Press (95/65)

25 Burpee Pull-ups

– Similar to last week, but completely different pacing strategy. This is to be a slower and more consistent effort. Burpee pull-ups do NOT need to be dead hang – more of a jumping pull-up. 

– Goal = 2+ rounds.

-Essentials: Single Unders, Burpee Jumping Pull Up