MONDAY
5 rounds for time:
15 strict handstand push-ups
15 strict ring dips
800/1,000-m row
TUESDAY
AMRAP 21:
400/200/100-m run
Max-rep strict pull-ups
– Each time you break a set of pull-ups, complete a run. From 0:00-7:00 run 400s, from 7:00-14:00 run 200s, and from 14:00-21:00 run 100s.
WEDNESDAY
7 sets for load:
3 hang squat cleans
Post-workout:
4 sets:
:40 alternating single-leg squats
– Rest :20
THURSDAY
For time, with a partner:
30 synchro deadlifts (125/185 lb)
30 synchro bar-facing burpees
400-m run
20 synchro deadlifts
20 synchro bar-facing burpees
400-m run
10 synchro deadlifts
10 synchro bar-facing burpees
400-m run
Post-workout:
With a partner:
Accumulate:
4:00 Superman hold
– While one athlete is holding the superman, the other is holding a double kettlebell front rack.
– The partner on the superman can not hold unless the kettlebells are off the floor.
– Use a pair of kettlebells that allows you to hold for :20-:40 at a time.
FRIDAY
Pre-workout:
With a partner:
Accumulate:
30 med-ball trunk rotational toss (tossing right)
30 med-ball trunk rotational toss (tossing left)
– Increase distance between partners as each partner is able.
AMRAP 15:
10 wall-ball shots (14/20 lb) (9/10 ft)
10 toes-to-bar
10 box jumps (20/24 in)
SATURDAY
Pre-workout:
4 sets:
5 behind-the-neck strict press
5 x 3:00 rounds:
10 push presses (105/155 lb)
Max-rep weighted strict pull-ups (25/35 lb)
– 2:00 rest between rounds
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