Tuesday, October 25, 2022
CFG - OPEN GYM
1300
Warm-up
TABATA (4 rounds)
MVMT 1: Easy Bike/Row → Mod Bike/Row → Hard Bike/Row → Sprint Bike/Row
MVMT 2: Bootstrap Squats → Cossack Squats → Sumo Squats → Air Squats
-Rest 1:00-
TABATA (4 rounds)
MVMT 1: Ring Rows → RIng Rows →Scap Pull-Ups→Scap Pull-Ups
MVMT 2: Banded Bent Over Rows → Band Pull Aparts →Banded Pull Downs → Down Dog Stretch
*Complete all variations of MVMT 1, then move to MVMT 2 - I alternated
Strength
4 SETS
8-12 Banded Wide Grip Pull-Ups
15-20 Banded Dante Rows
-Rest As Needed b/t Sets-
(No Measure)
Week 4 of 5
I did two sets of 4 wide grip pull-up with green band. First set was good, second set was not getting chin over bar. 15 Dante Rows with red band.
Metcon
EMOM x 15 MINUTES*
MIN 1 - 15/12 Cal Bike or 12/10 Cal Row
MIN 2 - AMRAP of 6 Air Squats + 3 Pull-Ups
MIN 3 - Rest
*Pick up where you left off.
This was as tough as advertised. I scaled to 10 cal bike and was finishing in 45-50 seconds.
AMRAP
Round 1 - 2+6
Round 2 - 4+8
Round 3 - 7+0
Round 4 - 9:3
Round 5 - 11+5
I was keeping a pretty steady pace at about 2 rounds per minute. I was doing kipping pull-ups. I strung some together the first couple of rounds and then switched to singles.
Finisher
5 rounds Tabata Abmat sit-ups. 8 reps/round. 40 total.
(Score is Total Rounds + Reps)
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