Monday L2

Strength:

Banded Sumo Box Squat

9 x 1

New Set Every 1:30

Building to a MAX

Green/Blue Bands

 

Strict Chest to Bar Pull-ups

4 x 8

S.s)

Single Dumbbell Bench Supported Single Leg RDL

4 x 8/8

as Heavy As Possible

New Set Every 2:30

Progressive

 

Metcon:

5 Rounds:

3:00On/ 1:30 Off

30/24 Calorie Row

15 Lateral Burpees Over Rower

Max Toes to Bar In Remaining Time

 

Semis/Quarters: As Prescribed

Open: 24/18 Calorie Row

 

Stimulus Check: Looking for more than 30s on the toes to bar. Rower Should take you about 90 seconds, Burpees 60 Seconds, then go big on the toes to bar. Avoid Chalking before toes to bar. jump up hit 1 set as big as you can then chip away until time runs out.

 

Optional Additional Work Sessions:

• Only do additional training if your able to recover for next training session
• Consistency before additional workloads, (5 Class workouts > 3 class workouts + additional work

 

Accessories:

GHD Glute Ham Rasies

3 x 20 W/ Green+ Blue/ 2 Greens

S.s)

Sandbag Bearhug Hold

4 x 1:00

 

Rest 1:00 between sets

 

Gymnastics:

5 Minutes

Every Minute On the Minute

7/5 Bar Muscle-ups

Pick a number you can go unbroken for all 5 sets