UPPER BODY DYNAMIC EFFORT
STRENGTH – 5 Sets
Every Minute on the Minute (EMOM)
- Speed Bench Press x 5 (Medium/Banded)
Every minute on the minute do 5 reps. Medium weight should be about 50% of your 1RM (rep max) and banded. If bands are not available, use 60-70% of your 1RM. Medium grip, all sets.
MOVEMENT CIRCUIT 1 – 4 Rounds
1-2 minutes rest between circuits
- Half-kneeling Landmine Press x 8-10 (each side, Medium, 4-2-1 tempo)
- Elbow Out, Single Arm DB Row x 8-10 (each side, Medium)
MOVEMENT CIRCUIT 2 – 3 Rounds
60-90 seconds rest between circuits
- Prone Reverse DB Fly x 10 (Medium)
- Chaos Push Ups x 12-15
Raise (easier) or lower (harder) the band on the rack as needed. - Standing Underhand Band Row x 15
WARM UP
- Bike / Row – 2-3 Min
- Walkout Complex x 5 (Bear Crawl Walkout -> Push Up -> Straight Leg Walkin -> Pike Fold/Hold -> Deep Squat/Hold)
- Lunge to Scaption x 10 (each side)
- Shoulder Taps x 15
- Body Weight Squats x 15
- Scap Pull Ups x 10
DECOMPRESSION
- Child’s Pose with Reach x 30 seconds (each side)
- Band Lat Stretch x 60 seconds (each side)
- Kneeling Hip Flexor x 60 seconds (each side)
- Foam Roll any muscles you feel excessive soreness or tightness. Make sure to “hold the roll” for 30 seconds on tight muscles.
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