Friday, July 5
“Optimism is a strategy for making a better future. Because unless you believe that the future can be better, you are unlikely to step up and take responsibility for making it so.” – Noam Chomsky
Warm-up
2-4 minutes of easy rowing, biking or jogging
-then-
3 sets, not for time, of:
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
5-7 Strict Pull-ups OR Ring Rows
5-7 Knee push-ups OR regular push-ups
10 Seconds holding the top position of the ring dip (feel free to use two bars or a bench instead)
10 Second holding the bottom position of the ring dip (feel free to use two bars or a bench instead)
Strength
As many reps as possible in 10 mins of:
1 Strict Pull-up
1 Strict Dip
2 Strict Pull-ups
2 Strict Dips
3 Strict Pull-ups
3 Strict Dips
...
Continue adding 1 Strict Pull-up and 1 Strict Dip rep each round until time expires.
Athlete Instructions
Move with purpose, but prioritize quality over speed.
Rest 10 minutes or less, then begin metcon.
Movement Demos
Metcon
Death By Burpee
With a continuously running clock perform:
1 Burpee in the first 1 min
2 Burpees in the second 1 min
3 Burpees in the third 1 min
...
Continuing this for as long as you are able.
Strength B/ Accessory
Dumbbell Pull Over 4x12
Athlete Instructions
3-4 sets of 8-12 reps.
Dumbbell Overhead Tricep Extension 4x12
Athlete Instructions
4 sets of 8-12 reps.
Cool Down
1-2 minutes
Hold 1-2 minutes.