MONDAY
Pre-Workout:
6 sets:
6 single-arm KB front squats
– Alternate arms each set.
Pyramid Double Helen
For time:
1,200-m run
63 KB swings (53/35 lb)
36 pull-ups
800-m run
42 KB swings
24 pull-ups
400-m run
21 KB swings
12 pull-ups
TUESDAY
Pre-Workout:
5 sets for load:
3 deadlifts
AMRAP 10:
15 wall balls (20/14 lb) (10/9 ft)
1 rope climb (15 ft)
WEDNESDAY
Pre-Workout:
EMOM 6:
3 high box jumps
Half Collin
3 rounds for time:
400-m sandbag carry (50/35 lb)
12 push presses (115/75 lb)
12 box jumps (24/20 in)
12 sumo deadlift high pulls (95/65 lb)
THURSDAY
Pre-Workout:
1:00 strict handstand push-ups
– Rest 1:00
1:00 toes-to-bars
– Rest 1:00
1:00 kipping handstand push-ups
For time: 2,000/1,600-m row – At 1:00 complete 1 burpee over the rower, at 2:00 complete 2 burpees over the rower, at 3:00 complete 3 burpees over the rower. Continue this pattern until you complete the 2,000/1,600-m row.
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