Monday 1.31.22

Prep

Equipment required: Foam roller, light/medium band, light kb, barbell

1) Foam Roll Pecs 60s each

2) Biphasic Pec Stretch 60s each

3) 3 Rounds of:

– 5 Plyo Push-ups *scale to knees as necessary

– 5 each Single Arm Row

– 5 each Tall Kneeling KB Halo

4) Air Bike Sprint 10-15s for max watts

5) Floor Press w. an empty barbell

1 x 5 w 1s pause halfway down, 1s pause at chest.

A.

Speed Floor Press

8 x 3 

OT1M

– 75% of 8RM on 12/31

B.

6 Rounds For Time

6/4 Strict Pull-ups

8 each Renegade Rows (50/45)

10/7 Hand Release Push-ups

– Goal: Challenging pace, aim for 10:00

-TIME CAP = 13:00

Rx+: (4/3 Strict Ring Muscle-ups) (60/45) (10/7 Strict Handstand Push-ups)

L3: (40/25)

L2: (Pull-up Negatives) (30/15) (Box Push-ups)

L1: (Ring Assisted Pull-ups) (20/10) (Box Push-ups)

TIME CAP = 13:00

C.

‘One Trip Groceries’

4:00 – Max 50 Meter Farmers Carry