Warmup
STRENGTH
SPLIT JERKS
3-3-2-2-1-1-1
50-90%
WOD
"Shot Clock"
AMRAP 12:
1 bar/ Ring Muscle-Up
15 Wallballs 20 / 14 lb to 10/9ft.
2 bar/Ring Muscle-Ups
15 Wallballs 20 / 14 lb to 10/9ft.
3 bar/Ring Muscle-Ups
15 Wallballs 20 / 14 lb to 10/9ft.
...
[Add 1 Ring Muscle-Up Each Round]
MODIFICATIONS
1 burpee pull-up or Touch Bar =1muscle up
HANDSTAND WALK PRACTICE
300 ft hsw / hsw practice 5 ft increments
Warmup Strength For load: 3-3-3-3-3-3-3: Overhead squat Level 3 For load: 5-5-5-5-5-5-5: Overhead squat– Scale to an empty barbell or PVC pipe as needed. ABOUT THE WORKOUT INTENDED STIMULUS All sets o
Stretch day ! 20 min Strength Bench press 2-2-2-2-2-2 Active Recovery! Every 2:00 / 24:00min mins 0-2 200/250 m row Min 2-4 12 shuttle runs Mins 4-6 14/12 cal bike Mins 6-8 80 Russian twists
Warmup Whiteboard Tabata - Weighted glute bridges Bar deadbugs (55-135 )lbs for weighted Tabata You pick your weight. STRENGTH On a 10:00 clock: 3 hang power cleans– Build to a heavy set.– Rest ~2:00
