Handstand and Handstand Walk practice
9min AMRAP
20 DB Snatch Alt 50/35
25ft Handstand Walk
20 DB Snatch Alt 50/35
25 ft handstand Walk
5-4-3-2-1 Rounds Each of
9 Air Squats
6 Pushups
3 Power Cleans 155/105
400m Run
Starts w a 400m Run
33-27-21-15-9 reps for time of:
Thrusters 95lb/65lb
Chest-to-bar pull-ups
Time cap: 20 minutes
Scaling is 65/45 and Jumping Pullups
10 Alternating Minutes of 10 Reps
Single Leg Romanian Deadlift
KB Single arm Clean and Swing
10min AMRAP
Briefcase Dead lift 53/35
KB Single Arm Swings
KB Single Arm Cleans
KB Rack Reverse Lunge
KB Rack Side Lunge
*increase by 1 after both arms
10 Min Stretching
4 Rounds alternating Minutes
15 Rower Pike Ups
15 Weighted straight arm Situps 25/15
30 Russian Twists 25/15
Minute Rest
3 Rounds for Time:
1000m Row
800m Run
Super Set with 7 Lat Pullovers
50 Double Unders
25 DB Floor Press 50/35
50 Double Unders
25 DB Push Press
50 Double Unders
25 DB Push ups
50 Double Unders
25 DB Handstand Pushups (Strict)
12min Time cap
100 Strict bentover rows
Alternate as needed
Every Min for 10mins
First 5 are 1 Power and 1 Squat then Squat Only
30-20-10
Burpees over Bar
Chest to Bar Pullups
Front Squats
Weights for the Front Squat
Mens 95/135/185
Womens 65/95/125
Weights roughly 50/65/80%
15 minutes to build up to a heavy snatch grip deadlift
10 min EMOM
2 snatch pulls from floor
For Time: 30 Snatches, 135# / 95#
If not wearing green finish with 17 Burpees over bar 🍀
50-40-30-20-10
DB Hang Clusters 50/35
Box Jumps 24/20
Weighted Abmat Sit-ups 50/35
400m Run
30min Time Cap
3 rounds of:
10 snatches 95lb/65lb
12 bar-facing burpees
Then, rest 3 minutes before continuing with:
3 rounds of:
10 bar muscle-ups
12 bar-facing burpees
Time cap: 12 minutes, including 3-minute rest
period
Scale is Pullups for Muscle Up and 65/45
