Friday, August 8
“I attribute my success to this: I never gave or took any excuse.”
—Florence Nightingale
Warm-up (NTE 10’)
2 Rounds, not for time, of:
1-2 minutes of easy jogging, biking or rowing
30 reps of jump rope, you choose the style
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
5 push-ups (slowly increase the difficulty: knee push-ups in round one; regular push-ups in round two and tempo push-ups in round three - try the tempo scheme you will use in the workout)
Strength/Skill
After WOD, if time:
Superset:
Dumbbell Chest Fly 12-12-12
Athlete Instructions
8-12 reps.
Note: this can be performed on a flat or inclined bench.
Movement Demos
Dumbbell Pull Over 12-12-12-12
Athlete Instructions
3-4 sets of 8-12 reps.
Movement Demos
WOD
For quality:
12 Strict Chest-to-bar Chin-ups
12 Tempo Push-ups
Run, 200 m
Jump Rope, 1 min
11 Strict Chest-to-bar Chin-ups
11 Tempo Push-ups
Run, 200 m
Jump Rope, 1 min
10 Strict Chest-to-bar Chin-ups
10 Tempo Push-ups
Run, 200 m
Jump Rope, 1 min
9 Strict Chest-to-bar Chin-ups
9 Tempo Push-ups
Run, 200 m
Jump Rope, 1 min
8 Strict Chest-to-bar Chin-ups
8 Tempo Push-ups
Run, 200 m
Jump Rope, 1 min
Athlete Instructions
Tempo Push-ups- 6-2-X-0
Other Equipment Conversions: Replace each 200m of running with 600m on the Echo Bike, 250m on the Concept 2 rower.
Movement Demos
Cool Down
Chest & Pec, hands behind
Hold 1-2 minutes.
Calves & Foam Rolling