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Components

Metcon

Bent Over Row

Pull-ups

Settings

Workout

Pull Session

Log onto our Zoom Classes @ 12 and 6pm for more detailed scaling and equipment subs! Here is the link to join into our Zoom Online classes: https://zoom.us/j/5119722721, ****PASSWORD: 12345****

Warm-up

3 Rounds:
10 Scorpions
15 Cobras (keep the hands as high off the floor as possible while keeping your chest down)
:20 PVC or Broomstick External Rotation Stretch ( Video: https://www.youtube.com/watch?v=uqx7hbADgTk)

Metcon

Metcon (Weight)

"A. Anaya WOD"

3 Rounds:
(Dumbbell can not be put down until the full round is completed)

1 Round rep scheme is 1+1+1 /2+2+2 etc.. to 5+5+5 (PER HAND)

DB Hang clean
DB Hang C+J
DB Hang snatch
2 min rest

tracking heaviest unbroken weight

If you do not have DB's but have a barbell then turn this into a barbell challenge. In that case it wont be per hand but would just need to be an unbroken cycle of each movement.

Strength

Bent Over Row (10-10-10-10-10-10 (try to beat 5/3 data))

Bent Over Row

Details:
+You are looking to increase load over every set.

+If you are unable to increase load due to weight limitations then increase the time you hold at the top of each rep.
EX: 1st set - no hold at the top of each rep
       2nd set- 1 second hold at the top of each rep
       3rd set- 2 second hold at the top of each rep
       ......

+Rest as needed between sets (1:30-2:00 Rest)

+Variations for Bent Over Rows:
Barbell Bent over Row
Dumbbell Bent Over Row (1 or 2 DB's)
Back Pack Rows (As Heavy as Possible)
Ring Rows
Banded Rows (with a Pull-up band)

Pull-ups (6 Sets of Max Reps (Try to beat 5/3 data))

Pull-ups

I would like for you to warm-up your pull-ups and make sure you have a scale or variation that will allow you to complete no less than 8 Pull-ups on your opening set.

Rest as needed between sets (1:30-2:00 rest)

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

Whiteboard:

Friday, May 22, 2020

Male Clients