Tuesday October 8, 2024

Warmup

1:30 bike/row

10/side overhead press

10/side upright row

10/side palm up bent over row

10/side lateral raises

10/side front raises

10 plank pull throughs

10 glute bridges

Mobility

Child’ pose 1:00

Skill/Strength

Paused Bench Press 3-4x3

Moderate weight.  Pause 2-3 seconds with the bar 1-2 inches above the chest.  Focus on acceleration. 

WOD

In 2 minutes:

15 strict DB presses

15 strict pullups

AMRAP cals in remaining time

5 rounds.  Rest 3 minutes between rounds.  Reduce reps by 3 each round (15/12/9/6/3).

Choose your own DB weight.  You may sit on the bench for the presses if you’d like.

F:  reduce reps; ring rows or banded strict pullups; light DBs

P1:  as written

P1.5:  strict pullups 10/8/6/4/2

P2:  strict pullups 5/4/3/2/1 or kipping pullups

C:  strict handstand pushups instead of presses; muscle ups 5/4/3/2/1 instead of pullups; 50/35 DB; bike cals

BF:  reps increased to 20/16/12/8/4; work time increased to 3 minutes

There’s a ton of ways to modify this workout – choose the one that’s best for you.