FRIDAY, SEPTEMBER 13TH, 2019
A) Whiteboard Brief (0:00 – 3:00)
– Specific Strength: Today we have some option for the HSPU – triceps and delt endurance but also
technique work.
– Conditioning: Today is a fast-paced test of local endurance and anaerobic capacity. This workout
should be sub 10 minutes so scale accordingly.
B) Warm Up (3:00 – 15:00)
3:00 – 6:00
3-Way Banded Shoulder + Lat Stretch x 30s each position
6:00 – 15:00
Box Programming Upper-body Warm-up
With a barbell + foam roller + light band
2 Rounds of:
6 Bent-over Rows
6 Push Press
6 Barbell Curls
25 Banded Pull-aparts
10 Passes Foam Roller on each Lat
10 Thoracic Rotations each
C) Strength (15:00 – 40:00)
Handstand Push-up:
Rx+: (Deficit x 20-30 reps – accumulate)
Rx: (Strict x 20-30 reps – accumulate)
L3: (Kipping x 30 reps – accumulate)
L2: (1 Abmat x 20 Reps – accumulate)
L1: (Box Push-ups x 30-50 reps – accumulate)
Beg: (Box Dips x 30 Reps – accumulate)
D) Conditioning (40:00 – 50:00)
For time:
21-15-9
C2B Pull-ups
Calorie Bike (18-12-7 Calories Ladies)
L3: (Regular Pull-ups)
L2: (Band Assisted Pull-ups) (Calories of 15-12-9)
L1: (Ring Rows) (Calories of 15-12-9)
10:00 Time Cap
E) Extra Credit (50:00 – 60:00)
Banded OH Triceps Extensions: 4 x 25. Rest 60s.