Box Brief:
• Ardmore Endurance Challenge Starts 5.15
• Wellness Week 5.17
Strength
8min EMOM
Min 1: 5x – Strict Pull-up + 3s Negative
Min 2: 8x – Ring Dips
Min 1: 5x – Strict Pull-up + 3s Negative
Min 2: 8x – Ring Dips
100% Coach Call
Options for both Pull-ups/Dips:
– Partner Assisted
Intent: Repetition work for the upper-body today. All sets should be challenging
Metcon Prep
Metcon Warm-up:
Every 2min for 3 Rounds
5 OHS
5 KBS
5 Lateral Burpees
*Work to above metcon weight
Every 2min for 3 Rounds
5 OHS
5 KBS
5 Lateral Burpees
*Work to above metcon weight
Metcon
30-20-10
Overhead Squats (95,65)
Lateral Burpees over the bar
KBS (55,35)
Calories on the Rower
Rx: (75,55)
L2: (65,35)(35,25)
L1: (35,25 Goblet Squat) (35,25 Russian KBS)
Overhead Squats (95,65)
Lateral Burpees over the bar
KBS (55,35)
Calories on the Rower
Rx: (75,55)
L2: (65,35)(35,25)
L1: (35,25 Goblet Squat) (35,25 Russian KBS)
Intent: Use weights for KBS/OHS that you can complete work 3 sets or less. This workout should bea “pacing piece” of 80% effort.
Finisher
1a) Trap 3 KB Shrugs: 3×10-10-10
1b) Banded Hammer Curls: 3×12
1c) Hollow Rock + Hold: 3×10+10s
1b) Banded Hammer Curls: 3×12
1c) Hollow Rock + Hold: 3×10+10s