Monday, August 19
“I will get by. I will survive.”
― Grateful Dead
Warm-up
2 minutes of easy jogging, biking or rowing
-then-
2 sets, not for time, of:
30 seconds of jumping jacks or single-unders
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, or low-ring muscle-ups
10 Sit-ups
5 Shoulder presses, empty bar
5 Push presses, empty bar
(NTE 10:00)
WOD
2 rounds, 1 min per station, for max reps of:
Pull-up
Dumbbell Shoulder Press, pick load
Jump Rope
Rest 1 min
Hollow Rock
Air Bike Calorie
Rest 1 min
Pull-up
Dumbbell Push Press, pick load
Jump Rope
Rest 1 min
Hollow Rock
Air Bike Calorie
Rest 1 min
Strength B (can be done instead of WOD)
Same as above, except sub:
Pushups for Bike Cals
Backward Sled Drag (down and back - parking lot) for Jump Rope
Strength/Skill
(After WOD)
For quality:
Top Ring Dip Hold, 2 mins
Bottom Ring Dip Hold, 2 mins
Athlete Instructions
Accumulate 1-2’ in each position, partition as needed.
Note: in the top position keep your arms fully locked out, while pushing the rings down and maintaining them attached to your thighs. In the bottom position, keep the shoulders in contact with the rings and your elbows pointing backward.
Or:
Weighted Strict Ring Dip 3-2-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Athlete Instructions
If unable to do weighted ring dips, do regular strict ring dips: 3 sets with a range of repetitions that will challenge you (feel free to use a band or to switch to bars or boxes).
Cool Down
Pec stretch, laying on side.
1-2 minutes per side.
Cobra Stretch - abs
1-2 minutes
Calves & Foam Rolling