Tuesday, September 15
announcements
Shirts are in!
Please stop by and pick up your order from a coach at a class at your convenience.
Ben needs to move his Wed/Thur 7:30 AM classes to 7 AM this week. Meg will coach Fri 730am. This week’s 730AM schedule:
Tue: 7:30 (Alissa, as usual)
Wed: 7:00 (Ben, 30 min earlier than usual)
Thur: 7:00 (Ben, 30 min earlier than usual)
Fri: 7:30 (Meg)
rx
AMRAP 8:
Barbell back rack lunges (50 ft) (80/115 lb)
25 pull-ups
Barbell front rack lunges (50 ft)
25 chest-to-bar pull-ups
Barbell overhead lunges (50 ft)
Max bar muscle-ups
intermediate
AMRAP 8:
Barbell back rack lunges (50 ft) (60/85 lb)
25 jumping pull-ups
Barbell front rack lunges (50 ft)
25 pull-ups
Barbell overhead lunges (50 ft)
Max chest-to-bar pull-ups
beginner
For time:
Barbell back rack lunges (30 ft) (15/25 lb)
15 ring rows
Barbell front rack lunges (30 ft)
15 ring rows
Barbell overhead lunges (30 ft)
15 jumping pull-ups
– 8:00 time cap.
Intended Stimulus
Chipper-style workout that increases in difficulty.
Pulling movement gets more advanced as the hold position gets more challenging.
Up to 3:00 to complete as many bar muscle-ups as possible.
Light-to-moderate lunges in 1-2 sets.
Pull-ups in 2:00 or faster.
Chest-to-bar pull-ups in 3:00 or faster.
Videos
Skill Work
Rest, stretch, recover.