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Components

Inverted Ring Rows

Pull-ups

Weighted Pull-ups

Metcon

Settings

Workout

25July2017

Michael Beitenman

Warm-up

Warm Up # 3 (MLB)

Two Rounds

10 x Air Squats
10 x Alternating Lunges
10 x Alt. Jump Lunges
5 x Jump Squats
10 x Push Ups
5 x Pull Ups

Stretch between rounds.

Strength & Skill

Choose the skill level you're at & smash it.

Lvl 1: Inverted Ring Rows (5 sets of MR )

Lvl 2: Pull-ups (5 sets of MR)

Lvl 3: Weighted Pull-ups (5 sets of 5 reps (wt. increasing))

Metcon

Metcon (Time)

6 RFT:
4 Box Jumps
8 Deadlifts

**EMOM 2 Wall Walks (scale movement to single or box, if stuck w/ no time between EMOM)

Box Height:
Rx+ 36"/30"
Rx 30"/24"
Sc Ht- Should be challenging but achievable.

Deadlifts Weight:
Rx+ 315/205
Rx 245/165
Sc Wt- Reps of 8 should be moderately difficult.

Want to see some of these movements in action? Check out our .

Whiteboard:

Tuesday, July 25, 2017

Clients: