Workout of the day – Monday November 21st
Warm up
3 rounds:
5 scap pushups
5 inch worms
5 scap pullups
25 jumping jacks
Pump session
12 min alternating EMOM:
Max banded chest to bar pullups (strict)
12 seated DB Arnold presses AHAP.
15 barbell curls 45/35 lbs
12 DB bench presses AHAP
Note: rotate through the ‘push-pull’ movements every minute. The pressing movements should be done unbroken
Conditioning
For time:
21 wall balls 20/14 lbs
15 pullups
9 power cleans 135/95 lbs
21 wall balls 20/14 lbs
15 pullups
9 power cleans 155/105 lbs
21 wall balls 20/14 lbs
15 pullups
9 power cleans 185/135 lbs
Time cap: 17 min
Goal: 13 min
Note: pick a wall ball you can do UB each round. The pullups should be done unbroken too, or in 2 sets max.
The barbell should be light enough for an unbroken set in the first round, 2-3 sets in the second round, and quick singles in the third.
Recommended scaled load: 50%, 60%, 75%
EVF360
Part A
3 rounds of 5 min AMRAP:
30/24 cal row
20 alternating single DB hang clean & jerks 50/35 lbs
Max XX in the remaining time
— rest 2:30min between rounds
Round 1 – max burpees
Round 2 – max pushups
Round 3 – max ab-mat situps
Part B
12 min alternating EMOM:
Max banded chest to bar pullups (strict)
12 seated DB Arnold presses AHAP.
15 barbell curls 45/35 lbs
12 DB bench presses AHAP
Note: rotate through the ‘push-pull’ movements every minute. The pressing movements should be done unbroken
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