Warm Up
3 Rounds
20 Seconds (running clock) for each movement:
-Jumping Jacks
–Spider Man Lunge Stretch
-Push Ups
–Arm Haulers
-Flutter Kicks
-Air Squats
–Up Downs
*No rest between movements. Perform this list of movements for 3 rounds continually. 1 Round is one time through the list.
You should have broken a sweat by the end. This will be our standard warm up for awhile. If you feel you need to do more, then do more.
WOD
5 Sets
-Max Reps (One Set) Dumbbell Bench Press -OR- Barbell Bench Press
-OR- Deficit Push Up
-OR- Strict Ring Dip
-30-60 Second Plank Hold
Rest 2-3 Minutes
-Max Reps (One Set) Strict Pull Up -OR- Kipping Pull Up
-OR- Inverted Row
30-60 Second Active Shoulder Bar Hang
Rest 2-3 Minutes between Sets
Goal: Bench Press: 15-20 Reps Pull Ups: 10-20 Reps
Coaches Notes
Choose a weight for bench that will allow you to get in the neighborhood of 15-20 reps on the first set – and not fewer than 5 by the end. Remember to keep your shoulder blades pulled together and down, planted firmly into the bench through the entirety of each rep. (No rounding forward of the shoulders as you lock out!!)
Keep transition time between bench and plank / pull up and hang minimal. Shoot to hold the plank and hang for an unbroken effort, but if you need to accumulate the 30-60 seconds, that’s fine!
Choose pull up variation that allows you to do 10-20 reps in first set, but no less than 5 by the end. That might mean changing your variation/customization mid- workout. You may choose to use a band to increase reps to that range or wear a vest/add weight to keep the volume lower if needed.