Tuesday October 15, 2024

Warmup

1:30 bike/row

10 speed skaters

10 glute bridges

:20/side plank

10 scapular pullups

With a bumper plate (choose your weight)…

5/way halo

10 upright row

10 bent over row

20 calf raises

10 Russian twists

10 situps w/ overhead ext.

Mobility

Child’s pose 1:00

Skill/Strength

Bench Press 5/3/1+

Add weight each set.  The set of 5 is a work set, not a warmup.  Shoot for 8-12 on the 1+ (AMRAP).

Optional:  superset with DB row 3x8-10 (per arm)

Then…

Spend some time practicing double unders

WOD

Pullups 25/20/15/10/5

Double Unders 100/80/60/40/20

F:  ring rows; single unders

P1:  as written

P2:  reduce reps to 15/12/9/6/3 pullups and 50/40/30/20/10 DU

C:  ring muscle ups 5/4/3/2/1 instead of pullups (modify with bar MU)

Then (optional)…

25/20 cals

50 situps

25/20 cals