Workout of the Day

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Make Up Day: Pullups, Front Squat, Snatch Complex, Bench Press, Pushups, Handstands

For Time:

800m Run

30 Goblet Squats

30 Toes to Bar (P) or V-UPs (F)

400m Run

20 Goblet Squats

20 Toes to Bar (P) or V-UPs (F)

200m Run

10 Goblet Squats

10 Toes to Bar (P) or V-UPs (F)

Performance

Handstand Work

1 Minute Work, 1 Minute Rest. 3 Rounds at each station.

200m Row, Max Burpees

15 KBS, Max Burpees

100m Run, Max Burpees

Fitness

Handstand Progressions

1 Minute Work, 1 Minute Rest. 3 Rounds at each station.

150m Row, Max Burpees

12 KBS, Max Burpees

100m Run, Max Burpees

Performance

Bench Press 3×5 (+5 from last week)

8 Minute AMRAP

5 Ground to Over Head (155/105)

25 Double Unders

Fitness

Pushups 5×5

8 Minute AMRAP

5 Hang Position to Over Head (115/75)

25 Double Unders

Performance

Front Squat 4×2 @ 87.5% of 1RM

EMOM 14

Even Minutes:  Box Jump Overs (24″/20″)

Odd Minutes: 6 Dumbbell Thrusters

Fitness

Front Squat 3×5 (+ 5-10 from last week)

EMOM 14

Even Minutes:  Box Jump Overs (20″)

Odd Minutes: 6 Dumbbell Thrusters

 

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Comments

  • KimI might, Kevin needs to look at my car and not sur
  • NicolasGreat advice! Thanks for the thoughtful words of e
  • adminAwesome Kim. This should be a great class as Lynd
  • Chef LyndaYUM! Sounds so delicious! You're ready to move on