Mi-Strength (Wed Night)

Wednesday Strength
clock runs at the start of the EMOM and does not stop. Some members will be able to get ahead and work faster, some can take more rest as needed


Warm up-shoulders, chest
Dynamic-coach choice




STRENGTH TEST TODAY AND FRIDAY
Choose 2 of the following and perform both today and Friday. We will continue this all month to keep adding more time for members to test strength


-UNBROKEN single jump rope -2 Min air squat
-Push ups (chest has to touch yoga block to count!) -STRICT chin or pull ups
-250 m Row test *4 rounds. Record each time for 4 rounds -2 minute knee grab sit ups
-Iso Chin up or pull up HOLD -Unbroken ring dips -CORE testing (can you do skin the cat, L sit, TTB
-2 min TTB -2 minute pull up -Flexibility testing (lets see what works best here)






EMOM X 15
Min 1-30 seconds ROW
Min 2-Bear crawl down turn, crab walk back
Min 3- 5 ring dips or iso hold for total of 40 seconds
Min 4- 20 Banded chest press
Min 5- 8-10 STRICT 2 KB or DB Press


Rest 2 minutes (clock still going)


Complete the following


3 sets
8-10 BB Good Mornings
8-10 DB Chest press *from the floor
10/side plank and reach-work on shoulder mobility


AFTER EACH ROUND ADD WEIGHT


Rest 2 minutes


NOT ALL MEMBERS WILL FINISH THIS


-30 second HS *ability level
-30 mountain climbers *mobility
-30 plank dips
-20 Single leg dead lifts (BW) *work on balance and keeping hips DOWN
-20 KB Swings
-20 KB Goblet squats
-10 Wall sit DB press *light weight
-10 Wall Balls
REPEAT if you get done and there’s still time on the clock


10 min time cap* After 10 minutes, no matter where you are, come back and finish last 5 min circuit


5 MINUTE AMRAP "SINGLE FINISHER
-20 jump ropes PER LEGS
-20 pulls on the rower *PER ARM
-5/5 Renegade Rows
-30 second 1 arm push up hold