Spend 20 minutes working on Handstand Push ups or Handstand walking
Drill for beginners
-around the world box drill https://youtu.be/gXV6lfMv5hE- must be in pike position lower box makes easier
-weight shift or shoulder taps from pike position on box
-kick to a partner NO Wall
-partner walking
for time (14 min cap)
15 c2b pull ups
10 hang clean 135/95-155/105-185/120-225/155-255/170
30/25 cal row
30/25 cal bike
3 times each rest as needed
30 min time domian
1st 3 slots are for row times last 3 spots for bike times
21 deadlifts 225/155 lb
21 handstand push-ups
15 deadlifts 225/155 lb
15 handstand push-ups
9 deadlifts 225/155 lb
9 handstand push-ups
21 deadlifts 315/205 lb
50-ft. handstand walk
15 deadlifts 315/205 lb
50-ft. handstand walk
9 deadlifts 315/205 lb
50-ft. handstand walk
Time cap: 9 minutes
10 minutes
10/8 cal bike
10 jumping lunges (explosive)
:30 bottom squat hold
0-9 min amrap
6 c2b
8 hspu
Rest 1 min
10-20 min
10 db box step ups
10 c2b pull ups (5 ring mu)
20-27 min
1 rep max hang squat clean
27-35 min
1 rep max front squat
every 2 minutes x 10 rds
10 thrusters 96/65
8 c2b pullups
rds completed
Complete as many rounds as possible in 20 minutes of:
4 dumbbell thrusters
6 toes-to-bars
24 double-unders
50-lb/35-lb dumbbells
Complete as many rounds as possible in 20 minutes of:
4 dumbbell thrusters
6 hanging knee-raises
24 single-unders
35-lb/20-lb dumbbells
Complete as many rounds as possible in 20 minutes of:
4 dumbbell thrusters
6 toes-to-bars
24 double-unders
35-lb/20-lb dumbbells
Complete as many rounds as possible in 20 minutes of:
4 dumbbell thrusters
6 sit-ups
24 single-unders
20-lb/ 15-lb dumbbells
ROMWOD
Spend 20 minutes working on Handstand Push ups or Handstand walking
Drill for beginners
-around the world box drill https://youtu.be/gXV6lfMv5hE- must be in pike position lower box makes easier
-weight shift or shoulder taps from pike position on box
-kick to a partner NO Wall
-partner walking
14 min amrap
16 c2b (8 ring mu)
50 single db squats
100 dubs
Every 3 min for 6 rds
12 hang db squat cleans then max HSPU(strict)
scaling options
1. to ab mat
2. wall walks
3. hr push ups
20 rds for time (18 min cap)
5 wall balls
3 box jump overs 24/20 (clear box)
1 power clean 185/120 (235/155)
20 rds for time (18 min cap)
5 wall balls
3 box jump overs 24/20 (clear box)
1 power clean 185/120 (235/155)
10 minutes
10/8 cal bike
10 jumping lunges (explosive)
:30 bottom squat hold
0-15 min amrap
50 dubs
5/10/15/20…… Hang cleans 135/95(185/120)
Rest 3 min
18-30 amrap
50 dubs
10/15/20/25… Deadlifts
30-40 min
Max deadlift
10 rounds for time of:
8 ground-to-overheads, 95 lb/65lb
10 bar-facing burpees
Time cap: 15 minutes
10 rounds for time of:
8 ground-to-overheads, 65 lb /45lb
10 bar-facing burpees*
*May step over bar on burpees
Time cap: 15 minutes
10 rounds for time of:
8 ground-to-overheads, 95 lb/ 65lb
10 bar-facing burpees
Time cap: 15 minutes
10 rounds for time of:
8 ground-to-overheads, 65 lb
10 bar-facing burpees*
*May step over bar on burpees
Time cap: 15 minutes
