Warm Up
Row OR Bike 5 Minutes
3 ROUNDS:
-5 Scapular Pull Ups
-5 Strict Pull Ups
-10 Strict Press (with empty barbell)
-10 Air Squats with a 10 second hold in the bottom of each rep
WOD
3 Sets
Each Set is 3 Rounds
-8 Kipping Pull Ups
-10 Push Press
-12 Alternating Goblet/Plate Hug Lunges
-Rest 1 Minute After Each SET
Strict Pull Up Option: 4-6 Strict Pull Ups per Round
Suggested Weight
Men: 95# / 45# Plate Women: 65# / 25# Plate
COACHES NOTES
Set yourself up so that each round within the set takes 1:00-1:40. This is basically unbroken on everything or splitting the pull ups
into 2 smaller sets with a short break. The rounds will go quick but you are doing 9 of them. This means that the first couple rounds or even the entire first set may even feel easy. Don’t be fooled, this workout can really sneak up on you. We want you to keep the intensity high the whole time, just don’t come out of the gate too hot!
KIPPING PULL UP
Grip the bar a little wider than shoulder width. Fire up the lats by drawing the shoulders down away from the ears. Keep the belly tight. Make sure that you start all the way at the bottom and either get the chin over or pull the chest all the way up at the top! If you choose to use a band, stay in control and avoid the bounce out of the bottom.
CUSTOMIZATIONS
-4-6 Strict Pull Ups
-TRX/Ring Row
-Inverted Row
-Bent Over Row
-Banded Pull Ups
BARBELL PUSH PRESS
Start with the bar on your shoulders and elbows high. Feet hip to shoulder width apart. Chest up, belly tight. Keep your heels down, let your knees track forward as you dip your hip. Chest stays lifted. Stand up fast. As the bar pops up off the shoulders, press straight up to lock out.
Finish standing tall, arms straight, biceps by the ears. Squeeze your butt and keep your belly tight.
CUSTOMIZATIONS
-Lighter weight
GOBLET LUNGE / PLATE LUNGE
This is simply a lunge performed with a dumbbell or kettlebell held close to the chest. You could also hug a plate to your chest.You may perform forward stepping, reverse stepping, or even walking lunges. Keep your chest up, belly tight and shoulders back. Make sure you take a long enough step forward with the front leg or backward with the rear leg so that your heel can be down on the front foot when the back knee GENTLY touches the ground. Stand all of the way up between reps and alternate legs with each lunge. So for each set of 6 you end up doing 3 on each side.
CUSTOMIZATIONS
-Goblet Step Up
-Unweighted Lunge