Pulling for cals and strength

Warm-Up

New Standard Warm-Up:
5 Dead bugs each side 5 Prone Angels 5 PVC Forward Rollouts 5 PVC Reverse Rollouts 10 Alternating World’s Greatest Stretch Rotations 5x Inch Worm + Push-Up + Squat to Hamstring Stretch 400m Row 10 Alternating Side Lunges 15 Overhead Squats Burpeese in remaining time!

Watch the Standard Warm-Up Video Here

Then:

Workout Brief

Wednesday:

EMOM 4:

9/12 Rower cals

EMOM 4:

5 deadlifts (165/275)

EMOM 4:

9/12 Rower cals

EMOM 4:

5 deadlifts (165/275)

Members should be encouraged not to waste any time during this EMOM.  As soon as the minute starts, everyone needs to crank away at the reps.  The members might not get much rest during the rowing cal minutes, but if there is any chance they can finish then they should attempt the RX cals.  The weight on the bar need to be something that is a heavy yet repeatable set of 5 deadlifts.  People will need to be able to do the 5 deadlifts each minute.  The sets of 5 should be heavy but unbroken.  Members will get much more rest here.  Give members time to work up to a heavy deadlift before starting the workout.

At home:  People at home can do 12 burpees every minute instead of cals, or do 45 seconds of cardio each minute.  For the deadlifts, do 5 deadlifts each side.

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