Thursday – Purpose / Achievement


– Strength: Similar to last week we are working upper-body pull/push, but this week there is more emphasis on rhomboids and triceps as opposed to last week was more bicep/tricep dominant. All sets should be challenging.

– Metcon: Which ever metcon you performed last you will perform the opposite today. If you have not performed either, it’s your choice. Ideally each round would take between 60-90s for the first 10 minutes to complete so scale accordingly.


50 Banded Pull-aparts

30 Banded Pushdowns


3-Way Banded Shoulder/Lat Stretch x 20s each position



1a) Shoulder Width Grip Pull-up Clusters: 4 x 2.2.2 (10s). Rest 90s. – Rest 10s between set of 2. – Use added weight,if possible. Bodyweight or Partner Assisted, as appropriate. *All sets should be challenging. Similar to last week, but done with a pronated grip.

1b) DB Neutral Grip Floor Press : 4 x 5. Rest 90s.




AMRAP in 20 min:

5 Pull-ups

10 Push-ups

15 Air Squats



AMRAP in 20 min:


10 Pistols

15 Pull-ups


3 Rounds of:

10 DB Rolling Tricep Extensions

15 Banded Face Pull-aparts

20 1-Arm KB Squat (10 each side)

*Rest as needed between sets.

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