Strength
1) Medium Grip Floor Press (5×5 building across )
Medium grip = shoulder width grip and emphasizes the triceps/lats.
100% Coach Call
Complete a set evey 90s
Intent; Build to a challenging set of 5 in the Floor Press. This should not be a max. Medium grip = shoulder width grip and emphasizes the triceps/lats.
Complete a set evey 90s
Intent; Build to a challenging set of 5 in the Floor Press. This should not be a max. Medium grip = shoulder width grip and emphasizes the triceps/lats.
2) “Bicep 21s”: 3 x 7-7-7
100% Coach Call
Complete a set every 90s
100% Coach Call
Complete a set every 90s
Metcon
AMRAP 17
With a weight vest
100 Meter Run
20 KBS (55,35)
100 Meter Run
20/15 Push-ups
Rx: No weight Vest
L2: (Noe vest)(45,25) (Box Push-ups)
L1: (No Vest)(35, 25 R. Swings) (Box Push-ups)
With a weight vest
100 Meter Run
20 KBS (55,35)
100 Meter Run
20/15 Push-ups
Rx: No weight Vest
L2: (Noe vest)(45,25) (Box Push-ups)
L1: (No Vest)(35, 25 R. Swings) (Box Push-ups)
Intent: Today’s metcon is an 80% type piece where you’re able to move through all components at the same pace for the entire 17 minutes. KBS are intended to be light and able to be done UB for at least the first 2 rounds.
Finisher
2 Rounds, AFAP:
40 Banded Pushdowns
20 Barbell Rows (empty bar)
40 Banded Pushdowns
20 Barbell Rows (empty bar)