SKILL
HANDSTAND PUSH UPS
10 MINUTE REVIEW THEN…
EMOM 10
ADV - 5 DEFICIT HSPU
INT - 5 HANDSTAND PUSH UPS
BEG - 3 HSPU NEGATIVES AND/OR 5 SEATED DB STRICT PRESS
STRENGTH
DEADLIFTS
5X4 BUILDING
END HEAVIER THAN 2 WEEKS AGO
WORKOUT
4 RFT
9 CHEST TO BARS
15 HANG CLEANS #115/75
21 BOX JUMPS
STRENGTH
FRONT SQUAT WAVES -WK3
3 SETS OF 5-3-1
60-70-80%
WORKOUT
AMRAP 12
400M RUN
25 AIR SQUATS
25 GOBLET SQUATS
#53/35
OUTDOOR WORKOUT
"WORLDS TOUGHEST MILE"
AT THE TRACK @ 6AM
FOR TIME
400M BURPEE BROAD JUMP
400M LUNGE
400M BEAR CRAWL
400M RUN
STRENGTH
DEADLIFTS
5X5 BANDED DEADLIFTS WITH TEMPO 1X13
START ~50% MAX
WORKOUT
10 RFT
5 THRUSTERS
10 LATERAL BURPEES
#95/65
CAP 15:00
FOR TIME
25-20-15-10-5
RUSSIAN KBS #53/35
100M RUN AFTER EACH SET
THEN….
25-20-15-10-5
BOX JUMP OVERS 24/20"
100M RUN AFTER EACH SET
THEN….
SKILL
10:00 OF RING MUSCLE UP REVIEW
THEN
EMOM 5 OF;
ADV: 1-3 RING MUSCLE UPS
INT: JUMPING MUSCLE UP
BEGINNER: FLOOR TRANSITIONS/SUPPORT HOLD
STRENGTH
POWER CYCLING -POWER CLEAN AND JERK
4 SETS OF 10, MUST BE TNG
REST 1:00 BETWEEN SETS
WORKOUT
EVERY 2:00 X 5
30 DOUBLE UNDERS
10 TOES TO BAR