4/24/15 “Marco & Pepper”

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Mobility:  Shoulder Mobility.


Skill Practice Warm Up: Spend 6 (yes only 6) minutes warming up to some challenging bench press reps before doing the strict press.


Strength Workout: Strict Press 3 – 3 – 3 – 3 – 3 (5 sets of 3 rep, “strong effort” – increasing load each round)

Super Set: Single Arm Ring Rows 5 x 6 (5 sets of 6 rep, at the same angle each round)


Metabolic Conditioning Workout: “Marco & Pepper” 7 Minute AMRAP

15 Kettlebell Swings – (A: 53lb, I*: 35lb, N: 26lb)

100’ Overhead Plate Walk (A: 45lb, I*: 25lb, N: 15lb)

15 Jumping Chest to Bar Pull Ups (Health: Jumping Chin over the bar)

*Women’s “As Prescribed” weights and reps (Rx)

Coaching Tips: Set yourself up for the jumping pull ups by stacking plates underneath a bar and be careful during the workout that you don’t roll an ankle. You should have 4 – 8 Inches (1 to 2 fists)  in between your head and the bar. Your arms must reach full lockout each time so you will be partially squatting down with bent knees. Make sure you use your legs (Jump) more than your arms.

Scaling Guide: 3 – 6.5 Rounds

Log your results online by clicking here.

Compare To:  New Workout.


Optional ‘Cash Out’: Rest 2 minutes then finish the round you are on then do one more.

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