Tuesday 1.18.22

Prep

Equipment required: Foam roller, light/medium band, light KB

1) Foam Roll Pecs 60s each

2) Biphasic Pec Stretch 60s each

3) 3 Rounds of:

– 20ft Reverse Bear Crawl

– 10 Banded Pull-aparts

– 10 each 1-arm Rows

– 3 each KB Windmills

A1.

Split Stance Landmine Press

2/4 x 8-10 each. 

– 2 Warm-up sets, 4 working sets

OT2m

A2.

Archer Ring Row

6 x 6-8 each. 

OT2M

B.

EMOM 12

Minute 1: 30s Max Double KB Cleans (53/35)

Minute 2: 30s Max Strict T2B

Minute 3: 30s Max Hand Release Push-ups

– Goal: 30s of hard-effort but sustainable work. Keep rep counts consistent for all 4 rounds. Score = total reps in last round

RX+: (62/44) (Handstand Push-ups for Regular Push-ups)

L3: (44/26)

L2: (35/20) (Hanging Knee or Leg Raises)

L1: (DBs 20s/10s) (Weighted V-ups) (Box Push-ups)

C.

Banded Pull Aparts

Max Reps in 2:00