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Workout of the Day

Fitness
A. 10 minutes rope climb instruction
Training notes:
-Work on developing the leg wrap even if you can’t climb the rope.

B. EMOM 9:
Mins 1-3: 6 supinated bent over DB rows (tough)
Mins 4-6: 6 strict presses (tough)
Mins 7-9: 4 supinated bent over DB rows + 4 strict presses
Training notes:
-All reps should be tough – but no misses
-Can take the press from the ground.
-Ideally use the same weight for the press and rows throughout.

C. E2min for 8 sets:
1st: 4 DB manmakers (tough)
2nd: 50’/arm KB waiter’s walk (tough)
*Assault bike/row @ 50% during rest periods.
Training notes:
-16 minutes of total work.
-Assault bike should be at an easy spin pace that facilitates recovery.
-The manmakers and the waiter’s walk should both be heavy enough to be challenging – but not so heavy to cause compensation or difficulty completely the work quickly.

Performance
A. 10 minutes rope climb instruction

Training notes:
-For those with some proficiency in rope climbs, work on understanding how to use different wraps as well as efficiently getting down the rope.

B. EMOM 9:
Mins 1-3: 3 strict weighted chest-to-bar pull-ups
Mins 4-6: 3 strict weighted ring dips
Mins 7-9: 2 strict weighted chest-to-bar pull-ups + 2 strict weighted ring dips

Training notes:
-All tough reps – no misses. Sets should be unbroken.
-Goal here is repeatability of a difficult effort on shortened rest. Adjust load accordingly.
-For last three minutes, do both the pull-ups and dips in the same minute. You may have to use a different weight for the two movements and that’s fine.
-Recommended to load with a DB between feet for quick transitions.

Record weights used for each interval in training notes.

C. E2min for 8 sets:
1st: 3-5 burpee bar muscle-ups
2nd: 50’ handstand walk
*Assault bike/row @ 50% during rest periods.

Training notes:
-16 minutes of total work.
-Assault bike should be at an easy spin pace that facilitates recovery.
-The goal is to be able to recover from a challenging gymnastics movement while still moving. Choose your pace and our reps accordingly.

Record reps completed and movement modifications in training notes.

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