The videos reference the basic structure of the warm up which is the same. But we made them slightly more specific to the workout under “Warm Up” each day. That is why the videos are a little more basic than what’s written.
During the days or strength use the “into workout prep” warm up after the strength is complete and the class is preparing for the workout.
Also, this is the 3rd and final week of the strength so check out the Programming Overview video for explanation on how the strength is suppose to flow.
For Saturday we will be doing a Hero workout called “Brayden”. Check the coaches notes for details for the workout.
7 min amrap
15 band pull aparts
5 alt v-ups (each side)
5 strict DB shoulder to overhead
– into workout prep –
Warm Up to working Bench Press weight
Bench Press 5×1
* Begin at 60-70% of 1RM, building weight with each set (End with a heavy Single. Do not attempt a 1 rep max). Ideally this should be heavier then heavy 3 but go by feel.
-New set every 2 minutes-
Guardians of the Galaxy
10 minute Amrap
3 Power Cleans (185/125)
6 Strict Handstand Push Ups (Scale to Hand Release Push Ups)
9 Toes to Bar
20 Bent over Barbell Rows
10 Tempo Goblet Squats (5 second negative, stand up fast)