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Strength & Skill

*Do a set every 1 minute 30 seconds.

3 Bench Press @ 65%
3 Bench Press @ 75%
3 Bench Press @ 80%
3 Bench Press @ 85%
3 Bench Press @ 90%

Super set with:
*Do a set every 2 minutes.

10 Double Kettlebell Front Rack Walking Lunges @ 70%
10 Double Kettlebell Front Rack Walking Lunges @ 70%
10 Double Kettlebell Front Rack Walking Lunges @ 75%
10 Double Kettlebell Front Rack Walking Lunges @ 80%

WOD: AMRAP 8 minutes
1 Legless Rope Climb (15ft)/ 2 x legs/ 3 x sit to stand
5 Wall Facing Strict Handstand Push Ups/ HSPU

– Rest 2 minutes –

AMRAP 12 minutes
15 Dumbbell Push Press (2×22.5/15)
30 Second L Sit
15 Ring Rows (feet elevated)

Target Rounds workout 1: 8+
Target Rounds workout 2: 6+

How to Pace: GRIND! Don’t come out hot, and light your arms up. Think of steady pacing with consistent rest between stations. Use the clock and try to keep similar round times across. Shake out your upper body early and often to avoid muscle failure.
How it should Feel: LACTIC ACID PARTY! Like the great Arnold once said, “I want to Pump you Up!” Definitely a mirror pic quality photo after this one.\

WORKOUT STRATEGY & FLOW
Legless Rope Climbs: Big jump and scissor kick up that rope quickly. Make sure to slide down and not hand over hand to put more strain on your biceps.
Wall Facing Strict HSPU: These should be completed unbroken. Take an extra second before making sure your upper body is ready.
Dumbbell Push Press: Unbroken would be great! However, since it’s push press and not shoulder to overhead, the added muscle fatigue may make breaking into 2 quick sets the play for continuous effort.
L Sit Hold: These are something new for us! We are trying them in this workout to change it up. If you have Rogue parallettes then use those. OR Simply use a box or other structure so your feet are 14” from touching the ground. (feet do NOT have to be as high as seen in the video)
Ring Row – Feet Elevated: Use a med ball or box to elevate your feet. Set up where the bottom of the rings is set at hip height. The body should be parallel to the ceiling. 2 sets should be the goal with little rest between. Stay tight with your midline, and NO kipping the reps.

Mobility and Maintenance: Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation: Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration: Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.