Pyramid Workout #2

W/U
2x
5 inch worms
10 cross touches
15 Jumping Jacks
20 lunge presses

Pyramid Workout #2

Try this challenging 30-45mins workout with taking any breaks. If you need to rest you can take a moment where I put the line breaks.

*Means this is a weighted exercise. Choose one set of weights for the workout (I.e. 2 10lbs dumbbells).

100m Row
20 step-ups*
10 curl n press*
10 roll n touch
10 full/assisted pull-ups

200m Row
16 step-ups*
8 curl n press*
8 roll n touch
8 full/assisted pull-ups

300m Row
12 step-ups*
6 curl n press*
6 roll n touch
6 full/assisted pull-ups

400m Row
8 step-ups
4 curl n press
4 roll n touch
4 full/assisted pull-ups

500m Row
8 lateral lunges*
4 chest flys*
4 plank with side reach
4 mountain climbers

400m Row
12 lateral lunges*
6 chest flys*
6 plank with side reach
6 mountain climbers

300m Row
16 lateral lunges*
8 chest flys*
8 plank with side reach
8 mountain climbers

200m Row
20 lateral lunges*
10 chest flys*
10 plank with side reach
10 mountain climbers
100m Row - All Out!

WOD - 9/18/12 (4 days till CMC)

Focus on posterior chain, strength and power.

W/U
10 Gorilla handstand prep
10 Pull-ups
10 Tucked Push-ups to ext plank
10 Pull-ups

Workout
2000m row - 7:28
1 DL (225lbs) - 1 Front Raise (45lbs)
2:2, 3:3, 4:4... Until 10:10
1min recovery and repeat
2000m row - 7:48
1:1-10:10 *take your time here are your form will start to breakdown.

Total Time 45mins

Stretch and FOOD!