12/26/2019
Deadlift (4 x 3 @ 85%)
Metcon (AMRAP – Reps)
EMOM x 14
min 1: Max reps push press @ 70% 1RM push press (from the floor)
min 2: Max reps bentover row (same weight)
min 1: Max reps push press @ 70% 1RM push press (from the floor)
min 2: Max reps bentover row (same weight)
Each max rep attempt will be an unbroken set
Monster Ring (AMRAP – Rounds and Reps)
Monster Ring:
Rx:
16 min AMRAP
+1 Rep Ladder
Ring Pull Ups
Ring Muscle Up
Ring Dip
Rx:
16 min AMRAP
+1 Rep Ladder
Ring Pull Ups
Ring Muscle Up
Ring Dip
Intermediate:
+1 Strict Pull Up
+1 Strict TTB
+1 Bench Press @ BW
Scaled:
+1 Bentover Row
+1 Evil Wheel
+1 Push Up
Metcon
Optional Strength
Strict Pull Up // Oblique GHD Sit Up
5 x 6-8 // 4 x 8-12 per side
Strict Pull Up // Oblique GHD Sit Up
5 x 6-8 // 4 x 8-12 per side
Chin Up // Rotation GHD Sit Up
4 x 8-10 // 4 x 20 alt
Widegrip Pull Up // Hi-Lo Woodchop
4 x 10-12 // 4 x 12-15 per side
Towel Row // Barbell Bicep Curl
3 x (x3 drop sets) // 4 x 8-12 w/ cheat reps
Banded Reverse Flye // DB Bicep Curl
4 x Burnout // 4 x Burnout w/ 1/2 holds on inactive side
Metcon
Optional Core:
5 Rounds
20-30 GhD Sit Ups
20-30 KB Swings
5 Rounds
20-30 GhD Sit Ups
20-30 KB Swings
