03/11/26

AM Workout (TBD)

A.

EMOM 20 (4 sets) of:
Min 1 - 10 Strict Pull-ups

Min 2 - 10 Strict Ring Dips

Min 3 - 10 Ring Rows

Min 4 - :30 Nose-to-Wall Handstand 

Min 5 - Rest

B.

On a 24:00 clock (3 8:00 sets of:) 

AMRAP 3:

500m Row 

Max Distance Ski remaining time 

Rest :60 

AMRAP 3:

500m Ski 

Max Distance Row remaining time 

Rest :60 

PM Workout (TBD) 

A.

Double DB Bent Over Row 

3x10

Rest :90

B.

Neutral Narrow Grip Lat Pull-Down

3x10

Rest :90

C.

Barbell Row 

3x10

Rest :90

D.

3 Super-Sets:

Supine Grip Lat Pulldown x 10

DB Pull-Overs x 10 

Rest :90

E.

EZ Bar Curls (75# last week)

3x12

Push-ups 

3x 20

Rest :90

F.

Reverse EZ Bar Spider Curls (30# last week)

3x12 

Bench Dips 

3x 10

Rest :90

G.

1 Set of Run the Rack - start w/ 50#s and go down

DB Hammer Curls x 10

-50#s, 35#s, 25#s, 15#s, 10#s ... all for one big set, fun finisher 

H. 

3 Sets:

20 Banded Push-Downs (purple band)

Rest :60 

I. 

3 Sets:

Plank x 1 min

Russian Twist x 20 (each side)

Supine Toes-to-Bar (slow eccentric) x 10