6:30-9 am Complete as many reps as possible in 12 minutes of:1 rope climb, lying to standing3 front squats3 push presses1 rope climb, lying to standing4 front squats4 push presses1 rope climb, lying to standing5 front squats5 push presses1 rope climb, lying to standing6 front squats6 push presses Continue until time expires, adding 1 squat […]
6:30-9 an Every 4 minutes for 4 rounds, complete:40 double-unders20-calorie bike10 dumbbell snatches ♀ 35-lb DB ♂ 50-lb DB Beginner option:Every 4 minutes for 4 rounds, complete:40 single-unders12-calorie bike10 dumbbell snatches ♀ 15-lb DB ♂ 20-lb DB
6:30-9 am Weighted pull-up 5-5-5-5-5 repsBroad jump 3-3-3-3-3 reps Establish a max broad jump during your warm-up. Take a slight distance off of it and complete the broad jump 3 times after each set of pull-ups. Scale: banded pull-ups
6:30-9 am 10 rounds, each for time of:Hill sprint or stairs Find a big hill or set of stairs with a distance/incline that allows for approximately a 20 second effort. Rest 90 seconds between each effort. Scale:If you are unable to find a hill or set of stairs, complete 10 100-meter sprints or 20-second intervals
Practice handstand skills for 15 minutes. Rest. Then, Complete as many reps as possible in 15 minutes of:2-4-6-8-10 reps of:Squat cleanWall-facing handstand push-up *Any time you complete the round of 10/10, start over again at 2 reps ♀ 125 lb ♂ 185 lb
6:30-9 am Clean skill workWarm up will be skill development and review.Workout will be performing 2-4 reps at the top of each minute for 20 minutes.Weight will be skill weight only. Nothing heavy, weight range will be pvc – 95 lbs
6:30-9 am Shoulder press 5-5-5 repsPush press 3-3-3 repsPush jerk 1-1-1 reps Attempt to increase the weight after each successful set. After completing the final set of each movement, perform a max set of L-sit pull-ups.
