MONDAY
SKILL
HANDSTAND HOLD (CROW POSE, WALL, FREESTANDING, ETC)
THEN
DOUBLE UNDER REVIEW
WORKOUT
"21.1"
For time:
1 wall walk
10 double-unders
3 wall walks
30 double-unders
6 wall walks
60 double-unders
9 wall walks
90 double-unders
15 wall walks
150 double-unders
21 wall walks
210 double-unders
Time cap: 15 min.
SCALED VARIATION - SAME REP SCHEME, SINGLES = DOUBLES, SCALED WALLWALK
TUESDAY
CONDITIONING
“BARBARA”
5 ROUNDS FOR TOTAL TIME (including rest)
20 PULL UPS
30 PUSH UPS
40 SIT UPS
50 SQUATS
REST 3:00
WEDNESDAY
WARM UP
MOVING WARM UP/AGILITY LADDER
SKILL
MAX HEIGHT BOX JUMP
EMOM X 12
O- 10 BOX FACE BURPEE BOX JUMP OVERS
E- 200M RUN
THURSDAY
CONDITIONING
3 RFT
1000M ROW
60 LUNGES
30 SQUAT JUMPS
FRIDAY
SKILL SPECIFIC WARM UP
3 SETS
10 BANDED PVC PULL OVERS IN HOLLOW HOLD
12 V-UPS
:30 HS HOLD
SKILL
TOE TO BAR REVIEW/HSPU REVIEW
WORKOUT
EMOM X 10
O- :40 WORK ON HSPU
E- :40 WORK ON TTB
SATURDAY
WITH PARTNER FOR TOTAL TIME
21-18-15-12-9-6-3 CLEAN AND JERKS #135/95*
30 WALLBALLS AFTER EVERY ROUND #20/14
SUNDAY
CONDITIONING
5 ROUNDS
PARKING LOT (DOWN/BACK) SLED PUSH - FAST
INTO 100' FARMERS CARRY - HEAVY
CONDITIONING
EVERY 3:00 X 4 ROUNDS
12/10 CAL BIKE (1:00 CAP)
:45 PLANK
:45 WALLSIT