Friday, May 2nd

Main – WOD

(No Measure)

EMOM x 10:
Rx+ =
3 weighted pull-ups @ 50% 1RM (start with 0lbs and increase as needed if you do not know your 1RM)

Rx+ =
3 jumping pull-ups with 3 second eccentric phase).

Metcon (AMRAP – Rounds)

EMOM x As long as possible:

Odd- Row 10 Calories + (10/5) Push-ups

Even- 20 Dubs + 10 Air Squats

*Scaled =
20 singles instead of Dubs
Continue to perform until you are unable to complete the movements within the 60 seconds. Staggered start times may be used to accommodate for larger class sizes.

Cash Out

100 Banded Good Mornings

POPULAR POSTS

So, You’re Stuck.

I’ve listened to a few thousand people bullsh*t me about their “goals.” (more on that tomorrow) Me: Why do you want to do this program?

Warning: Intense.

If you looked back on this post a month from now, would you be glad you took it to heart? OR would you once again

SCHEDULE YOUR FREE INTRO

Talk with a coach about your goals. Get the plan to achieve them.

FILL OUT THE FORM TO GET STARTED

Take the first step towards getting the results you want!