Strength
Wednesday, June 28th, 2023 – Circuit Class
General Warm-Up
Chalk Talk: (3 Min)
Take a Few Minutes to Go Over the Entire Workout
General Warm-Up:
30 Seconds Work / 5 Seconds Rest X 3 Rounds
Shuttle Runs
Wall Balls
Ring Rows
Flutter Kicks
Alternating Single Leg Glute Bridge
Pull-up Specific Warm-Up:
20 Seconds Work / 5 Seconds Rest
Passive Hang
Scapular Pull-Ups
Negative Pull-Ups
Pull-Ups
Bathroom Break and Scaling Options:
Take a Few Minutes to Go Over the Entire Workout
General Warm-Up:
30 Seconds Work / 5 Seconds Rest X 3 Rounds
Shuttle Runs
Wall Balls
Ring Rows
Flutter Kicks
Alternating Single Leg Glute Bridge
Pull-up Specific Warm-Up:
20 Seconds Work / 5 Seconds Rest
Passive Hang
Scapular Pull-Ups
Negative Pull-Ups
Pull-Ups
Bathroom Break and Scaling Options:
Strength
Complete Sets Of 8 Reps For 10 Minutes
Bench Press
-Into-
3 Rounds for Quality (8 Minute Cap)
10-20 Push-Ups
6-12 Double Db Bent Over Row
Rest as Needed
Coach Notes: Higher Reps With Moderate Loads. It’s a Great Time to Check Technique and Get a Good Pump. Rest About 1 Minute Between Sets. A Little Functional Pump Afterwards.
Bench Press
-Into-
3 Rounds for Quality (8 Minute Cap)
10-20 Push-Ups
6-12 Double Db Bent Over Row
Rest as Needed
Coach Notes: Higher Reps With Moderate Loads. It’s a Great Time to Check Technique and Get a Good Pump. Rest About 1 Minute Between Sets. A Little Functional Pump Afterwards.
Cooldown
1 Minute per Stretch per Side
Calf Stretch
Couch Stretch
Figure 4 Stretch
Seated Hamstring Stretch
Calf Stretch
Couch Stretch
Figure 4 Stretch
Seated Hamstring Stretch