9/23/20 - Wednesday

Tier 1, 2, 3 and Competitor

Home Warmup:

3 Rounds of:

:30 of Shoulder Taps

3 Samson Stretches each side (Reverse Lunge, reach up and lean back)

3x (Inchworm + 3 Scapular, 2 Regular and 1 Dive Bomber Pushup)

:30 of Plank Up/Downs

10 Bird Dogs

10 I, Y, T's (laying down)

Regular Programming:

A1) Tempo Strict Press (4240) 5x5

*Start at 60% of 1RM Strict Press and work up

**4 seconds up, 2 second pause at top, 4 seconds down, right into next rep

A2) Ring Muscle Ups or Progressions 5x 3-5

B) AMRAP 10

30 Double Unders or 50 Single Unders

20 DB OH Lunges

10 HSPU or Pushups (any variation - regular, deficit, plyo, diamond...)

T1- You pick the weight. Scale to FR Lunges if needed

T2- 45/30

T3- 50/35

Competitor- 70/50

Home Version:

A1) Tempo DB Strict Press (4240) 5x5

*Can do single arm or both at same time

**4 seconds up, 2 second pause at top, 4 seconds down, right into next rep

***No DB? Do Pushups or HSPU (any variation) 5x10

A2) 5x 1:00 Hollow Hold

B) AMRAP 10

30 Double Unders or 50 Single Unders

20 DB OH Lunges

10 Pushups (any variation - regular, deficit, plyo, diamond...)

*No DB? Do Jumping Lunges

Outdoor Class:

A1) Tempo Strict Press (4240) 5x5

*Start at 60% of 1RM Strict Press and work up

**4 seconds up, 2 second pause at top, 4 seconds down, right into next rep

A2) DB or KB Bent Over Rows 5x10

B) AMRAP 10

30 Double Unders or 50 Single Unders

20 DB OH Lunges

10 Pushups (any variation - regular, deficit, plyo, diamond...)

T1- You pick the weight. Scale to FR Lunges if needed.

T2- 45/30

T3- 50/35

Competitor- 70/50

Mobility -

2 Rounds For Quality:

Side Lying T-Spine Rotation x 20 each side

Banded Foam Roller Pass Thru (against the wall) x20

Foam Roll T-Spine/Lats 2:00

Cat/Cow x 20