DATE – Monday



Lots of shoulder circles

Banded Shoulder stretch: Lateral Opener, int. rotation/bully, rear shoulder, overhead/lats – 30 secs per position each arm

2 Rounds:

Strict Pullups x 4-8 reps – 1 set on grandfather clock grips, 1 set on canon ball grips

(Try false grip on rings if you aren’t able to use grip strength tools, or regular strict pullups. Ring Rows if you are on band pullups)

Pushups x 10-15 reps

-Rest 1 minute-


WOD A) Bench Press: 5 sets of 6-8 reps @ 60% of 1RM


WOD B) 3 sets:


1) Weighted Pullup x 4-5 reps @ 3011 tempo (Band assisted at same tempo)

-Rest 30-40 Seconds-

2) Ring Pushup + front press each arm in bottom position x 5-10 reps

-Rest 30-40 seconds-

3) 100’ Overhead KB Carry + 100’ Pinch Grip plate carry

-Rest 40-60 seconds-


WOD C) Volume band pull-apart, sets of 10+ reps:

Chest height – pronated & supinated

Elbows tucked at 90 degrees – pronated and supinated

Side and front raises on each arm (attach band low on pullup rig)