Wednesday Jam


Today we are going to test our pull-up strength by building to a heavy 1RM supinated (reverse grip) pull-up. If you do not have a pull-up I want you to do 2 sets of max reps with a band. The band resistance should be challenging here for around 8-10 reps.

Supinated Pull-up (Build to a 1RM)

Strict Banded Pull-up (Max Reps x 2 sets, Rest 2-3 Minutes)

*The band you should choose should have you in the 8-10 rep range


For today's conditioning,I want you to work on pushing through the workout at a moderate pace and to try to be consistent for each round. The dumbbell push press is going to be single arm. The weight should allow you to go unbroken for the most part. The burpee's over the rower should be a push at the end. You will rest the remainder of the 5:00m when you finish the burpees.

Metcon (3 Rounds for time)

Every 5:00 x 3 Sets 20/15 Calorie Row 20 Single Arm DB Push Press, 50/30 (10/Side) 20 Burpee Over Rower


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