Tuesday L2

Warm-Up:

For Time:

2 Rounds:

80 Single Unders

2 Wall Walks + 5s HS Hold

into…

2 Rounds:

20 Double Unders

3-5 Wall Facing Strict Handstand Push-ups

 

Strength:

2 Jerk Drives + 1 Jerk

7 x Complex

New Set Every 1:30

Progressive

No heavier than 85%

 

Metcon:

3 Rounds

42 Double Unders

6 Wall Walks

 

Rest 1:00

 

3 Rounds:

42 Single Cross Overs

10 Wall Facing Strict Handstand Push-ups

 

You Must walk into into the wall facing Strict Handstand Push-ups

 

Elite:12 Wall Facing Strict Handstand Push-ups

Semis: RX

Quarters: 4 Wall Walks, 8 Strict Handstand Push-ups

 

Stimulus Check:

Intensity is the goal here. Come Out fast and try to hang on. Work on moving through the wall walks fast and recover your heart rate on the Jump ropes.

Optional Additional Work Sessions

• Only do additional training if you’re able to recover for next training session
• Consistency before additional workloads, (5 Class workouts > 3 class workouts + additional work

 

Metcon:

4 Rounds:

Every 3:00

0:45 Max Handstand Push-ups

 

Accessory:

Low Ring Skull Crushers

4 x 15

S.s.)

Banded Low Row Hold

4 x :30

Rest as Needed

Progressive

 

Crossover Banded Y,T,A

3 x 15 Reps Each

 

Extra Metcon

36 Minutes

Every Minute on the Minute

#1: 18/14 Calorie Row

#2: 15 Burpees

#3: Rest

#4: 18/14 Calorie Row

#5: 16 Box Jump Overs (24/20)

#6: Rest