Tuesday, August 9th, 2022
General Warm-Up
Every 3 minutes on the minute x 3 rounds
30 second assisted squat hold
8 push-up to downward dog
12 banded row
kip swing practice for remaining time
bench press demo
bench press warm-up/practice/form check x 3-5 minutes
30 second assisted squat hold
8 push-up to downward dog
12 banded row
kip swing practice for remaining time
bench press demo
bench press warm-up/practice/form check x 3-5 minutes
Strength
Every 1:15 minutes on the minute x 6 rounds
bench press x 5 reps building weight each set
Every 1:30 minutes on the minute x 4 rounds
band lat pull down x 12 reps
*start at a weight that feels comfortable yet challenging, make small jumps each set as you go the weight will feel very heavy
bench press x 5 reps building weight each set
Every 1:30 minutes on the minute x 4 rounds
band lat pull down x 12 reps
*start at a weight that feels comfortable yet challenging, make small jumps each set as you go the weight will feel very heavy
WOD
Workout Format
As many reps as possible in 12 minutes
8 back squats (205/135)
8 chest to bar pull-ups
15/10 calorie bike
8 back squats (205/135)
8 chest to bar pull-ups
15/10 calorie bike