11.7 Friday | Gym

A progressive build on our back and biceps, finishing with a Mini Metcon! This is what you are here for, let’s get after it!

WARM UP

CARDIO WARM UP

5 minutes

WALKOUT

30 seconds

Hold plank for an extra count before returning to standing

SUPERMAN

30 seconds

Inhale, begin movement by reaching overhead. Exhale as hands come to your sides and reverse the motion.

THORACIC ROTATION

60 seconds Alt sides

Inhale as you open up, exhale as you touch elbow to elbow

Set 1 — 3X

Note- A superset is a form of strength training in which you move quickly from one exercise to a separate exercise without taking a break for rest in-between. Rest 60 seconds at the end of each round

EQUIPMENT
CABLE

EXERCISES
8-12 reps LAT PULLDOWN
60 seconds Rest

LAT PULLDOWN

8-12 reps Heavy
I’ll work around 90lbs and increase if able

Superset 2 — 3X

Note- Perform exercises one after another with no rest. Rest 30 seconds at the end of each round.

EQUIPMENT
BENCH
DUMBBELLS
CABLE MACHINE

EXERCISES
12 reps SINGLE ARM ROW
16 reps STRAIGHT ARM PULLDOWN
Rest 30 seconds

SINGLE ARM ROW

12 reps Heavy as possible
I’ll work around 40-45lbs

STRAIGHT ARM PULLDOWN

16 reps Light- moderate weight

Maintain a soft bend in your elbows. Hinge at your hips and pull your hands to top of your thighs.

Set 3 — 3X

Note- Perform one exercise building weight. Rest 60 seconds of rest between rounds.

EQUIPMENT
CABLE MACHINE

EXERCISES
10 reps SEATED ROW
60 seconds

SEATED ROW

10 reps Heavy

Sit tall, pull hands to abdomen, slowly reverse.

Superset 4 — 3X

Note- Perform bicep curl variations one after another without setting down the weights. Rest 60 seconds of rest between rounds.

EQUIPMENT
DUMBBELLS

EXERCISES
The next 2 exercises are performed without setting down the weights
10 reps BICEP CURL AROUND THE WORLD
6-10 reps ALT BICEP CURL
60 seconds Rest

BICEP CURL around the world

10 reps Moderate Load
I’ll use 15lb DBs

Slow controlled lowering

alt BICEP CURL

6-10 reps Moderate
I’ll use 15lb DBs

Right into alt curls

MINI Superset Sprint — 4X
As fast as possible

Note- For this Metcon you will perform one exercise after the other. Complete all rounds as quickly as possible

EQUIPMENT
MAT
DUMBBELLS
JUMP ROPE

EXERCISES
5 reps 1/2 MAN MAKERS
60 reps JUMP ROPE
Repeat 3X No Rest

1/2 man makers

5 reps

Option to perform bodyweight burpee and double the reps

JUMP ROPE

60 Jumps

Advance to 20 double-unders. These are HARD!

COOLDOWN

Take additional time to stretch and foam roll as needed.

SHOULDER STRETCH + HIGH ELBOW

60 seconds alt arms

CAT COW

30 seconds

SUPINE SPINAL

60 seconds each side