Wednesday 08.17.2022

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Warm-up Drills
I. Row 500m or Run 400m
II. Dynamic Series & Foam Rolling
III. ROMWOD: “For The Birds”
IV. Remedial Mobility & Movement Prep/Warm-ups

Impact/Focus: Dumbbell Press 3-3-3-3+
Warm-up sets: 2 x 5-7 reps at light to moderate weight

3 x 70% 1RM
3 x 80% 1RM
3 x 85% 1RM
3+ x 90% 1RM


  • Finish with a light weight set x 10 reps.
  • Reference 1RM Dumbbell Press to determine weights.
  • The final set is for max reps.

Post scores to comments.

“Fugue State”
AMRAP 7:00
Row 300/250m
15 x GHD Sit-ups
Run 200m
:15 x Handstand Hold

Rest 1:00

AMRAP 7:00
Row 250/200m
10 x GHD Sit-ups
Run 100m
:10 x Hanstand Hold

Post scores to comments.

Samy Daghir

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