Tuesday 10/09/2014
Fitness
A. Warm-Up
0-5 mins: General Warm-Up
5-10 mins: OH Mobility 5 minutes
10-15 mins: Workout-Specific Prep
2-3 sets:
30 sec Assault Bike
30 sec Row
30 sec SkiErg
Rest: 90 sec on an easy bike Increase pace with each set to reach your working or goal paces.
B. AMRAP (7 Minutes)
Reps: 1, 2, 3, 4, 5, and so on…
Strict Chest-to-Bar Pull-Ups
*use assistance if needed or do normal pull ups instead
Strict Handstand Push-Ups (Deficit: 7.6 cm / 5 cm)
use elevation or do strict press instead
Score: Total reps accumulated between the two movements.
D. The Triangle (8 Rounds)
1 minute Bike
1 minute Row
1 minute SkiErg
Rest 1minutes
Goal: Accumulate as many calories as possible in each movement.
Extra Credit - Strength Circuit (Alternating Sets)
B1. Barbell Bent-Over Rows (Supinated Grip)
10-12 reps (21X1 tempo)
Goal: 2 reps in reserve
Rest: 45 seconds
B2. Single-Arm Active Bar Hang
10-20 seconds per side
Rest: 45 seconds
B3. Chest-Supported Dumbbell Reverse Flies
10-12 reps (bent-arm variation)
Goal: 2 reps in reserve
Rest: As needed
Competition
A. Warm-Up
0-5 mins: General Warm-Up
5-10 mins: OH Mobility 5 minutes
10-15 mins: Workout-Specific Prep
2-3 sets:
30 sec Assault Bike
30 sec Row
30 sec SkiErg
Rest: 90 sec on an easy bike Increase pace with each set to reach your working or goal paces.
B. AMRAP (10 Minutes)
Rep scheme: 1, 2, 3, 4, 5, and so on...
Strict Chest-to-Bar Pull-Ups (Video available)
Strict Handstand Push-Ups (Deficit: 7.6 cm / 5 cm) (Video available)
Score: Total reps accumulated between the two movements.
C. Strength Circuit (3 Alternating Sets)
C1. Barbell Bent-Over Rows (Supinated Grip)
10-12 reps (21X1 tempo)
Goal: Leave 2 reps in reserve
Rest: 45 seconds
C2. Single-Arm Active Bar Hang
10-20 seconds per side
Rest: 45 seconds
C3. Chest-Supported Dumbbell Reverse Flies (Bent-Arm)
10-12 reps
Goal: Leave 2 reps in reserve
Rest: As needed
D. The Triangle (10 Rounds)
1 minute on Echo Bike
1 minute on Row
1 minute on SkiErg
Rest: 1 minute between rounds
