Work on any handstand position or skill.
800m Row
21 OH Squat (95/63)
21 Toes to Bar
21 Box Jumps
400m Row
15 OH Squat
15 TTB
15 Box Jumps
200m Row
9 OH Squat
9 TTB
9 Box Jumps
AMRAP x 6 MINUTES
6/4 Cal Bike
8 Ring Rows
10 Jumping Air Squats
EVERY 1:15 x 7 SETS*
1 High Hang Power Clean
+
2 Hang Power Clean
*Keep loading light-moderate.
(Score is Weight)
5 ROUNDS FOR TIME
10/8 Cal Bike
8 Hang Power Clean (95/65)|(75/55)
6 Pull-ups
-8:00 Hard Cap-
(Score is Time)
3 SETS
15 Cal Row
-Rest 1:00-
30 Cal Row
-Rest 2:00-
45 Cal Row
-Rest 3:00-
*No additional rest b/t Sets
(Score is Each Round for Time)
2 ROUNDS
:45 Row
10 Alt. Groiners
10 Glute Bridges
:30 Shoulder Taps
THEN…
2 ROUNDS
5 Inchworms + Push-up
10 Slamball Deadlifts
10 Barbell Goodmornings
:30 HS Hold/Nose to Wall Hold
3-3-3
Tempo Deadlift (30×1)*
*Goal is to build from light to moderate-heavy then continue building the DL to workout weight without tempo after 3rd set.
(Score is Weight)
FOR TIME
8-6-4-2-4-6-8
Deadlift (275/185)|(185/135)*
*After Every Set Complete…
8 Handstand Push-ups (Strict Optional)
16 Slam Balls (30/20)|(20/10)
(Score is Time)
Build to 1RM Back Squat
(Score is Weight)
-Rest as Needed-
3 SETS
Max Reps Back Squat @ 75% of 1RM
(Score is Each Round for Reps)
1 Round
4:00 Stations
1:00 Rest b/t Stations
STATION 1
AMRAP
10 Push-ups
15 Air Squats
STATION 2
AMRAP
10 Ring Rows
20 Mountain Climbers
STATION 3
AMRAP
10 Plate Ground 2 OH
30 Russian Twists
STATION 4
AMRAP
10 Plate OH Lunges
40 Single Unders
Row 500 Meters
10 arm circles FWD. 10 BACK
10 Strict Pull Ups or ring rows
10 Russian KB Swings, light
20 Air Squats
10 Samson Lunges
10 Strict Toes to Bar
20 Butterfly Sit Ups
20 Push Ups
MOVE WITH INTEGRITY
2020 MUSICK!
https://open.spotify.com/playlist/7HlXNs9y1tJUDDPc3EC23T
Two minutes max Strict Push Ups.
Rules:
– body must move as a unit (no squirming, worming or low hips)
-start in a push up plank, touch chest to ground, return to the top of a plank
-reps start from and finish at the top of a plank. no starting reps from the bottom.
-take as many breaks as you need
-Once two minutes expires, you are done.
-modify with bench, box, etc
-RX is ALL good reps, counted by a judge or video taped and posted to the FB athlete forum
Alternating EMOM 15
Min 1: 12 Sumo Deadlifts, 1121 tempo
Min 2: 2 less than max reps strict pull up
Min 3: Complete rest – catch up with your neighbor
With a partner:
12 Minutes Continuous Clock:
Alternating EMOM:
Partner A: Max Calorie Row
Partner B: Max Burpees
Switch off every minute.
2 Scores: total calories
and total burpees.
Obviously you’ll need to communicate with your partner on how many burpees you’re getting each round.