0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Strength
20:00-32:00 Strength
32:00-42:00 Transition to Endurance
42:00-55:00 Endurance
55:00-60:00 Cool-down
General Warm-up
3 rounds
Wall Scap Slides
Thread the needle
Straight Arm Bicep/Shoulder Stretch on Rig
Pec Stretch on Rig
Lat Stretch on Rig
Specific Warm-up
3 Rounds
8,6,4 Bench Press
8,6,4 Gorilla Rows
*Round 1 eight Bench Press/8 Gorilla Rows, etc.
Strength
Push
Bench Press 6x2 @80-90%
Pull
Gorilla Rows 6x6 (3 each arm, VIDEO)
FOCUS:
Increasing maximal strength with some heavy doubles
Pulling to balance push/pull for back strength and shoulder health
OPEN TIME OPTION
12 minutes
CONTROLLED TIME OPTION
Alt. EMOM 12: M1: Bench, M2: Rows
Endurance Prep
1-2 Rounds
5 Russian KB Swings
10 Wall Balls
10/8 Calorie Row
5 Push-ups
Endurance:
AMRAP 13
20 Russian KB Swings @53/35
20 Wall Balls @20/14
20/16 Calorie Row
20 Push-ups
SCORE: Rounds + Reps
PACE GOAL: Breathe, move, enjoy fitness with friends
FEEL:
Push and Pray through the muscle burn
Doing big sets will accumulate a lot of muscle fatigue
BEGINNER: 26/18, Wall Ball Thrusters @10/8, Knees or hands elevated push-ups
SCALED: 35/26, 14/10, Knees or hands elevated push-ups
FIT February Day 5
KB Side Bends 4x10 (5 each side, VIDEO)
KB Windmills 4x10 (5 each side, VIDEO)