Resistance
A. Max Set of Strict Pull Ups or Ring Rows
Then 3 Sets at 50%
Rest 60seconds between sets
3 Sets Work Through with No Rest
Resistance
Every 3 Minutes x 4 Sets
A1: Single Arm Landmine Row
8-10 Reps/side
A2: Single Arm DB Floor Press
9-12 Reps
Working up each set A1/A2 if you choose
Resistance
Every 3:00 x 4 Sets
A1: Wide Grip Behind the Neck Strict Press
9-12 Reps
Working up each set
A2: Barbell Glute Bridge
10-12 Reps
Resistance
Deficit Deadlift
3 Sets x 7 Reps
Tempo: 3/0/3/0
Work off a 45/35lbs Plate
Do not go over 75% of 1 RM
Resistance
Back Squat
3 Sets x 7 Reps
Tempo: 2/1/0/1
Working up each set
Rest 2 Minutes
Warm Up: 2 Sets x 3 Reps, 1 Set x 5 Reps (No Rest)
Resistance
A: Max Strict Pull Ups/ Ring Rows
Then 2 Sets at 50%
Rest 60-90 Seconds Between Sets
Then...
Team Friday
Metcon( AMRAP- Rounds and Reps)
"Chelsea-ish"
I Go You Go
30 Minutes
5 Pull Ups
10 Push Ups
15 Air Squats
Run 200m Together
Resistance
Every 3 Minutes x 4 Sets
A1: Single Arm Landmine Row
8-10 Reps/side
A2: Double DB Floor Press
7-9 Reps
Working up each set
Resistance
Every 3:00 for 4 Sets
A1: Wide Grip Behind the Neck Strict Press
8-10 Reps
A2: SL KB/DB/BW Hip Thruster
9 Reps/side
Resistance
Every 2:30 x 4 Sets
Double DB Deficit Deadlift x 10 Reps
Tempo: 3/0/2/0
Working up each set
Working off a 35lbs/ 45lbs plate