Warm Up
5 Minute Row/Bike
Then 2 Rounds:
-10 Scapular Pull Ups
-5 Strict Pull Ups
-10 Jumping Air Squats
-10 Good Mornings (with empty barbell)
-10 Light KB swings
WOD:
18 Min AMRAP
(As Many Rounds and Reps as Possible in 18 Min)
-6 Pull Ups
-9 Push Up Tap + Tap
-12 Eye Level KB/DB Swings
Strict Pull Up Option: 3 Strict Pull Ups per Round
Suggested Weight:
Men: 40-55# KB/DB
Women: 25-35# KB/DB
Goal: 11-15 Rounds
COACHES NOTES
To hit the goal. you’ll need to do a round every 1:10-1:40. Choose a pull up variation you can complete 6 reps unbroken most of the way although grip could be a factor with the swings so you might intentionally break them into smaller sets. Each of the movements should take 30 seconds or less to complete. This is very much a conditioning workout so try not to come out of the gate too hot!
PULL UPS
You have the option of strict, kipping, butterfly pull ups, or choose one of the customizations below. 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
TRX/Ring Row
Supine Row
Bent Over Row
Banded Pull Ups
PUSH UP + TAPS
We want to see a rigid body position with shoulders above or beyond the wrists and hands just wider than shoulder width. Squeeze your butt, your thighs and your belly. No sagging hips or snaking.
Keep your elbows within 45 degrees to the body as you lower your chest and thighs to make contact with the floor. Stay engaged. Press back up to the the top until arms are totally straight. Then tap your left shoulder with your right hand and your right shoulder with your left hand.
1 Rep = Push Up + Tap Right + Tap Left
CUSTOMIZATIONS
Knee Push Up + Plank Shoulder Taps
Elevated Push Up + Taps
Plank Shoulder Taps
EYE LEVEL SWING
Hold the weight with both hands at the waist. Feet shoulder width apart, heels are down. Hinge forward at the hips and bend the knees slightly. Keep the chest lifted, heels down, belly tight and arms straight. Pull the weight back through the legs. Stand up HARD and FAST to make the dumbbell weightless and (keeping the belly tight) guide the weight up to shoulder to eye level. Keep your shoulders nice and active by squeezing your shoulder blades together without overarching the back. Allow gravity to bring it back down and back between the legs. Don’t allow it to pull you forward. Keep those heels down!
CUSTOMIZATION
KB/DB Sumo Deadlifts