07/27/2024 Saturday’s Workout

WARMUP

1 PREP ROUND* (COACH LED)
10-12 Supinated Band Pull Aparts
10-12 Banded Upright Rows
10-12 Overhead Band Pull-Aparts
6/6 Crossbody Band Pull-Aparts
10-12 Straight Arm Banded Push-Downs

*Use a light-moderate band tension.

Into…

AMRAP x 6 MINUTES
40 Single Unders*
10/8 Cal Row
8 Ring Rows
6 Scap Pull-Ups

*At 3:00 option to switch to 25 Double Unders.

SKILL

1.) EMOM x 5 MINUTES*
2 Bottom to Half Strict Pull-Up
+
2 Top to Half Strict Pull-Up
+
1 Strict Pull-Up

*Band Optional.

-Short Rest b/t P1 & P2-

2.) EMOM x 5 MINUTES
1 Kip Swing
+
1 Chest to Bar or Pull-Up
+
1 Kip Swing

(No Measure)

WORKOUT

FOR TIME
125 Double Unders

Into…

10-20-30-20-10
Cal Row*
Chest to Bars

Into…

125 Double Unders

*Alt. Cals: 8-15-25-15-8

(Score is Time)

PARTNER OPTION

IN TEAMS OF 2…

AMRAP x 18 MINUTES
200 Double Unders
100 Cal Row
50 Chest to Bar Pull-Ups

*P1 works while P2 rests. Split work as needed.

(Score is Rounds + Reps)

OPTIONAL AFTER PARTY

2-3 SETS FOR QUALITY
1:00/1:00 Lacrosse Ball Bottom Foot Smash
10 Banded Ws
1:00 Glute Bridge Hold

-Rest as Needed b/t Sets-

(No Measure)