Workouts

A).
6-minutes;

Practice kicking up into a handstand. Freestanding or against a wall.

B).
4 sets;

12-20 wall facing shoulder taps

C).
3 sets of;

-repeatable parallette push-ups or wall facing strict handstand push ups

Death by pistols:

Climb the ladder by 2's (total reps) of alternating pistols. Each minute increase the required reps by 2.

*in the remaining time of each minute row for max calories
*score is total calories accomplished during the death-by before getting capped


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Today's scaling will be very dependent on your individual abilities. Those with the leg strength to perform a single leg squat but are challenged by having their free leg in front of them can perform a single leg squat off of a box. If the single leg squat is still too challenging then we can scale to a shrimp squat or a rear foot elevated split squat.

Bench Press:

1x4 @ 85% of 4RM
1x4 @ 90% of 4RM
1x4 @ 92.5% of 4RM
1x4 @ 92.5+% of 4RM

400 Run
-100m Farmer Carry (2 kb's)
600 Run
-200' Goblet Lunge (1 kb)
600 Run
-100m Farmer Carry (2 kb's)
400 Run

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Open/ Fitness: 70/ 53#
Movement: select an appropriately challenging weight for today

Row technique:

2 rounds
20 strokes - hinge only
20 strokes - legs only
20 strokes - arms only
-rest as needed between rounds-
__________
3:00 full row at consistent pacing
__________

For time:

500 meter sprint

4 rounds
-100' double KB front rack carry
x20 gorilla row
x20 farmers hold split stance squat (10/10)
work = rest

10-minute EMOM
x1 power snatch
*all reps should be between 80% - 95% as technique allows.

Repeat from 7.22.2023

Open:

3 rounds-

x21 WB (20/ 14)
x15 CTB
x9 burpee box jump overs

-rest 2:00-

x63 WB
x45 CTB
x27 burpee box jump overs

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Fitness:

3 rounds-

x21 WB (20/ 14)
x15 pull ups
x9 burpee box jump overs

-rest 2:00-

x63 WB
x45 pull ups
x27 burpee box jump overs
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Movement:

5 rounds-

x21 WB (14/10)
x15 jumping pull ups/ ring rows
x9 burpees

Back Squats:

6x5 @ 85% of 20RM

Open:

25-20-15-10-5
Toes to bar

5-5-5-5-5
Power Cleans (185/ 135#)
__________
Fitness:

10-10-10-10-10
Toes to bar

5-5-5-5-5
Power Cleans (135/ 95#)
__________
Movement:

25-20-15-10-5
Sit ups

5-5-5-5-5
Power Cleans (95/ 65#)