WEDNESDAY

Mobility

2 Sets, For Quality

40 second Elevated Prayer Stretch

20 second Extended Reverse Plank Bridge

General Prep

3 Sets, For Quality

5/5 Worlds Greatest Stretch

6-8 Push-Ups

5 Strict Knee to Chest

10 Box Step-Ups

Conditioning “No Brakes, Just Gas"

4 Sets, For Reps: 4:00 AMRAP, 2:00 Rest

400m Run

AMRAP in Remaining Time

3-5-7-9-11...

Burpee Box Jump Over’s

Bar Muscle Ups

*Pick-Up where you left off

Objectives / Stimulus / RPE / Workout Strategy

Stimulus: Gymnastics Density 

RPE: 8/10

Primary Objective: Get into the round of 11s

Secondary Objective: Complete the run prior to the 2:00 minute mark on each AMRAP. 

Athlete Notes + Workout Strategy: 

The goal here today is to spend 90 seconds to 2:00 minutes on the Run which will allow about 2:00 minutes of work on the AMRAP. This means there will be roughly 8:00 minutes of working time to tackle the reps on an ascending ladder of 3-5-7-9… and so on. Go into this with the thought that you could get through the round of 11 which will be 30+ reps of both movements. With that in mind, pace yourself accordingly with the focus on efficiency and technique in the movements.

Optional Accessories

For Completion:

8:00 EMOM

Minute 1 - 4 Tempo Strict Pull Ups (3s negative, 2s hold at the top)

Minute 2 - 4 Tempo Deficit Pushups (2s hold at the top, 3s negative)

*Use assistance if needed to maintain a perfect tempo.

Then, 6 Minute Tabata (:20 work/:10 rest):

Interval 1 - Banded Hammer Curls

Interval 2 - Banded Tricep Extensions

This will be 6 sets of each movement. The goal today is explosive, high cycle rate movement for both banded exercises.