Happy Monday, Cimmerians!
10 min EMOM: 5 Strict Pull-Ups (add weight if appropriate) Scale to coaches recommended modification. Goal is to improve your pulling strength.
B: Met-Con: 4 Individually Timed Rounds. SCORE is SLOWEST ROUND
20 KB Swings (red/green)
10/8 Cal Bike
10 Alt Front Rack Walking Lunges (red/green) Switch Shoulders every 5 reps.
Rest 2 min between rounds
:45 low sit butterfly hold (on ground) x 2 rounds. Shake out between rounds
:60 lat stretch on rig, or boxes. x 2 rounds.
30 min alternating EMOM
Min 1: 3 OHS @ 70% (from ground)
Min 2: 10 DB Weighted Sit-Ups (35/25)
Min 3: :20 Hollow Hold
10 min of focused foam roll on “hot spots”
A: Strength. Every 2 min for 5 Rounds
5 Bench Press @ 75-80%
*Static across all sets
10 Min AMRAP
10 Deadlifts (185/125)
30 Double Undersa
Score: Rounds + Reps
C: Mobility. Double time Tabata
:40 on / :20 off for 3 Rounds
-Cobra Stretch with hip on ground (Back Extension)
-Scorpion Stretch (Opposite Side leg touches with athlete on stomach)
Hand Stand Push Ups (scale to coaches recommended modification)
B. Strength (after metcon)
Every :90 for 8 Rounds
1 Front Squat + :05 Pause at bottom position @ 75-80%
Build for 3 sets, Static Sets 4-8
200m Farmer Carry (50’s / 35’s)