WARM UP – MOBILITY
7-8 mins Banded shoulder warmup & push-up drills
WOD A
CLOSE GRIP BENCH PRESS X 6
Alt. E90SECS x 4 sets of each (12 mins)
1) 6-8 Close grip bench press @ 41X1 tempo
2) 8-10 Bent over BB rows @ 40X1 tempo
—
-Start with a weight you could do 8 with on CGBP, approx. 55-60% of 1RM, and build if/as needed. MAINTAINING CLOSE GRIP & TEMPO IS PRIORITY OVER WEIGHT, we aren’t trying to establish a 6RM today!
WOD B
(18 mins)
B1) Alt. EMOM x 4 sets of each:
1) 5 Plyo push-ups
2) 5 D-ball over shoulder
—
-Jump hands onto mats for plyo push-ups – try these from knees or using band assistance as progression!
—REST 2 MINS BETWEEN PT.1 & 2—
B2) Alt. EMOM x 4 sets of each:
1) 3-5 Bar muscle ups or strict/weighted pull-ups
2) 10 Alt. DB snatch
—
-Start on either pt.1 or pt.2, pair up and start on alternate movements
-Challenge yourself with your weights and progressions today!
ACCESSORY
3 Giant sets, 15-20 reps per movement:
Pronated ring rows
Weighted box dips – elevate feet on second box
Double DB bent over rows
Incline pec flies
-rest 2 mins-
