1/23/2018

1/23/2018

Workout of the Day:

1) Coach Led Warm-up

2) Bench Press - Take 15-20 Minutes to find a heavy set of 7 and then 5x5@ 85% of todays heaviest

3) For time Complete

12 DB Push Press Right Arm
10 Pull-ups
12 DB Push Press Left Arm
20 Sit-ups
9 DB Push Press Right Arm
10 Pull-ups
9 DB Push Press Left Arm
20 Sit-ups
6 DB Push Press Right Arm
10 Pull-ups
6 DB Push Press Left Arm
20 Sit-ups
3 DB Push Press Right Arm
10 Pull-ups
3 DB Push Press  Left Arm
20 Sit-ups

Notes:
Weight for the DB is 50/35
Scaling options for the Pull-up are ring rows or Resistant Band Pull-ups

4) Mobility/Stretching


Competition Programming:

1a) 3x50 Calorie Row
rest 60 seconds
1b) 3x ME set of strict pull-ups + ME set of kipping pull ups
Rest 60 Seconds

2) For time Complete
70 Wall Balls 20/14
70 Burpees
70 Wall Balls 20/14
210 Double Unders

3) Not for time complete 3 rounds of 10 Ab wheel roll outs
10 Strict T2B

4) Mobility/Stretching

No comments (Add your own)

Add a New Comment


code
 

Comment Guidelines: No HTML is allowed. Off-topic or inappropriate comments will be edited or deleted. Thanks.

720 SE Pioneer Way Oak Harbor Wa 98277