Friday 8/17
Handstand skill work(choice of handstand hold, HSPU or handstand walk)
12 min emom-
Work for :20-:30 seconds
Workout of the day
Every 3 minutes for 15 minutes-
15/12 cal row
12 burpees over rower
Rest 1 minute
Wednesday 8/15
Workout of the day
3 rounds for time
(25 min time cap)
Run 400m
12 Kbs
4 Ring Muscle ups
Run 400m
12 Kbs
12T2b
Accessory work-
3 rounds not for time-
20 Banded pull aparts
1 min plank/hollow hold
Tuesday 8/14
Back Squat
5×5
Workout of the day
For time
50 Box jumps
25 Squat cleans
50 Cal Row
25 Burpees
50 Wall balls
Monday 8/13
Bench press
5×5
Workout of the day
14 min amrap-
40 Double unders
12 Pull-ups
12 Push press
Rx 95/65#
Rx+ 115/80#, C2B pull-ups
Friday 8/10
Strength
Deadlift
5×5
Workout of the day
For time
Back rack sandbag Lunges
*every 2 minutes complete 150’ shuttle run(start with run)
Thursday 8/9
Workout of the day Every 5 minutes for 20 minutes- Run 400m Max Distance row until the 4 minute mark(1 minute rest each round) Accessory core work 3 Rounds not for time- 20 hollow rock or :20 hollow hold 20 Alternating v-ups 1 min plank Rest 1-2 minutes between rounds(once you start a round, complete…
Wednesday 8/8
Wednesday
Every 2 minutes for 24 minutes(alternating)
1. 4 Power cleans + 4 Hang power clean (s
2. 1 min max distance on bike
Tuesday 8/7
Strength:Bench press
5×5
Workout of the day
12 min amrap-
15 Kbs
10 Pull-ups
5 Hspu
Rx 53#
Rx+ 53# kb, strict hspu
Monday 8/6
Strength:Back squat
5×5
Workout of the day
For time
*16 min time cap*
Front squats
20-16-12-8-4
Bar facing burpees
4-8-12-16-20
*25 Du after each round(finish with Du)