Strength:
Deadlift
15 x 1
- New Lift Every 1:00
- 75% Across
Metcon:
For Time:
150 Double-Unders
50 Wallball (30/20-10/9)
40 Strict Handstand Push-Ups
30 Burpee Box Jump Overs (24″/20″)
20 Ring Muscle-Ups
150 Double-Unders
When the running clock reaches 20:00……
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Skill Day:
Every 2 Minutes for 3 Total rounds (24 Minutes):
#1 24/18 Calorie Echo Bike
#2 75 Double Unders + 5 Toes to Rings + 3 Ring Muscle Ups + 5 Toes to RIngs
#3 300m Run
#4 15 …
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Strength:
Behind the Neck Press in Split
5 x 5
- New Set Every 2:00
- Progressive
Followed by…
Punch Through…
3 x 3
- New Set Every 1:30
- Progressive
- (Start with Bar In Front Rack in Split Position, Bring Front Foot Back
…
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Handstand Practice:
10 Minutes
Spend time getting comfortable being upside down. Get confident with a handstand. Then continue to challenge yourself with new obstacles and goals.
Skill:
For Max Reps
Strict Pull Ups x 1:00
(these do not need to …
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Strength:
Back Squat
Then…
Power Clean + Hang Power Clean + Split Jerk
- 5 x Complex
- New Set Every 2:00
- Progressive
Metcon:
3 Rounds
For Time:
21 Dual Dumbbell Thrusters …
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Skills Day:
Every Minute on the Minute for 10 Minutes:
Minute 1: 3 Ring Muscle Ups
Minute 2: 12/9 Calorie Echo Bike
Every Minute on the Minute for 10 Minutes:
Minute 1: 5 Sandbag Cleans (150/100)
Minute …
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Strength:
Behind the Neck Press in Split Position
5 x 5
- New Set Every 2:00
- Progressive
- (Build to Moderate 5 to Reinforce Split Position)
then…
Split Jerk
8 x 2
- New Set Every 2:00
- Progressive
Metcon:
4 Rounds
For Time:…
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