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Components

Weighted Pull-ups

Metcon

Tuesday

Warm-up

Warm Up (core rotation with band)

500m Run
Then:
2 Rounds:
8 Push-Ups
10 scapula pull-ups
10+10 Rotation with Band

Core: 2x
20 hollow body
30 sec plank

Strength

Weighted Pull-ups (4.3.2.2.1.1)

The Strict Pull-up

follow each set with 5-8 bodyweight stationary dips

Metcon

Metcon (AMRAP - Rounds and Reps)

LIFE
12 min AMRAP
5 DB Clean 50/30
100 single unders
8 SA suitcase deadlift 55/35 (4 each side)

Metcon (AMRAP - Rounds and Reps)

SPORT
12min AMRAP
5 Clean 115/75
40 Double Unders
8 SA suitcase deadlift 70/55 (4 each side)

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

Whiteboard:

Tuesday, April 26, 2022

Male Clients

Brandon
Walters

WOD 5:30am

1 x 1 @ 65 lbs

Parker
Walters

WOD: 8:45 AM

1 x 2 @ 20 lbs

Female Clients

Laura
Peterson

WOD: 8:45 AM

1 x 1 @ 40 lbs