Tuesday, June 11
Warm-up
2 minutes of easy jogging, biking or rowing
5 Shoulder Pass Throughs, pvc pipe (feel free to use a light band if it treats your shoulders better)
5 Band Pull-aparts
5 Scap Pull-ups
5 Kip Swings
5 Pull-ups, Ring Rows
10 Squats (Squat Therapy style))
10 steps of walking lunges
Rebuild A
3 RFQ
Back Rack Split Squat: 2110; 8-10/leg;
Pronated Strict Pull Up: 2011; 8-10reps;
Scaled: Use band or jump to chin over bar starting position. Resist 3+ seconds on descent (3011).
Strict Knee to Elbow (Hanging Knee Raises/ V-Ups) 8-10 reps: 2011
Metcon
For time:
Walking Lunge, 100 m
Run, 1.5 mi
Walking Lunge, 100 m
100m = 6 lengths of gym floor (3 down/back)
Scale the run and/or lunge distances as needed to keep times 25 min and under.
We don’t have a specific 1.5 mile course mapped out, so use our 1-mile (Left on Riverside, to the roundabout crosswalk and back) and 800m (end of Second Gear building and back) routes.
Rebuild B
3 RFQ
Cyclist Front Squat: 31X0; 8-10 reps; rest
Chainsaw Row: 20X2; 8-10/arm; rest
Plank to Pushup: Take :60-:90 to log quality reps. Count doesn’t matter. Hold plank if/when pushups fail or lose structure.
Cool Down
Hold 1-2 minutes per side.
1-2 minutes per side.