10-19-2017

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Handstand skill warmup - 2 rounds for quality

1) Plank Shoulder Taps x 20

2) 2 Wall Walks

3) Handstand Hold :30 or OH Empty Barbell hold

 

Strict Press - 4 x 6 (Not including warm ups, start at ~55-60% and build each set)

 

For Time

25 Double Unders x 5

10-12-14-16-18 OH KB/DB Reverse Lunges

*ex. Perform 25 DUs and 10 R. Lunges, perform 25 DUs and 12 R. Lunges...

10-17-2017

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5 Minutes at warmup pace- Unweighted TGUS with a 3 second pause in each position

 

Turkish Get Ups

10 Minutes to build to a heavy single on each side

 

4 Round For Time:

1 Minute each- Row for cals, Hang Power Cleans (95/65) Push Press (95/65), Box Jumps

*Rest 1 minute after each round

10-13-2017

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EMOM 6: Even- ME Chin Ups (Remaining time Burpees), Odd: 5L/5R Single Leg KB Deadlifts (Remaining time Walk outs)

Stiff Leg Deadlift - 3x3 (80,85,90%)

20 Minute AMRAP: 100 Double Unders, 50 Ball Slams, 50 Wall Balls, 50 Kettlebell Swings 53/35, 50 Goblet Lunges, 50 Sit Ups, 100 Double Unders

10-10-2017

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Bear Crawl down, 10 air squats, Monkey (Sideways) back, 10 Push Ups, Frogger (forwards hop) down 10 Glute Bridges, Finish with steps ups (Slow and controlled up and down, drag top of shoe on box)

 

Back Squat - 3 x 3 (working sets at 80,85,90%)

 

2K Row for time

*accessory work for "in between" time: Accumulate 2 minutes each of L-Sit, Forearm Plank, Active bar hang (toes pointed, hollow position, active shoulders)

10-9-2017

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Happy Birthday Rob!

 

Bi/Tri Openers, then.... 

7 Min AMRAP - 8L/8R Landmine rows, 4-8 Wide Grip Pull ups, 0:30 each Arch/Hollow holds

 

Barbell row

4 x 10 (Building to heaviest set without compromising form)

 

21-15-9 - Sumo DL High Pull (75/55), T2B