Handstand Push-Up Work Skill Work: 4 sets of 5 handstand negatives (5 second descent) Rest 30-60 seconds between sets If you have strict HSPU: 4x5 strict HSPU with as little rest as possible between reps and 30 second rest between sets. If you want to try strict HSPU with partner assist: https://www.youtube.com/watch?v=LZcokvVTHqo Handstand Push-Up Work [...]
Front Squat 3RM 15 minutes to establish a 3RM front squat Front Squat 3x5 All reps at 60% of 3RM Metcon 4RFT 400m run 30 double unders 15 toes-to-bar
Partner AMRAP AMRAPx15 5 shoulder to overhead (135/95) 10 burpees-over-barbell - Partners alternate rounds EMOMx15 Minute 1: 6-8 strict pull-ups Minute 2: 45 second plank Minute 3: left arm KB row Minute 4: right arm KB row Minute 5: 45 second hollow rocks or hold - Note weight used - No score
High Hang + Hang Snatch EOMOMx8 Every other minute on the minute for 8 rounds, complete 1 high hang (squat) snatch + 1 hang (squat) snatch. Increase weight each round. Metcon 4RFT 20 wall ball shots (20/14) 5 overhead squats (95/75) 12 v-ups RX+: overhead squats (135/95)
Snatch 1x1 15 minutes to find a heavy snatch Snatch + Hang Snatch E90x4 Every 90 seconds for 4 rounds, complete 1 snatch + 1 hang squat snatch. All reps at 60% of "heavy" snatch. Metcon 4RFT 400m run 15 deadlifts (225/155) 15 pull-ups
Partner Wall Ball Shots 6 RFT 30 Wall Ball Shots (20/14) - Partners alternate complete rounds (30 reps) - Both partners will complete 90 wall ball shots for a total of 180 reps - Comment who your partner is in your notes Partner KB Teams of two with one partner working at a time: 400m [...]
EMOMx18 Every minute on the minute for 18 minutes complete: Minute 1: 2 rope climbs Minute 2: 10 pistols Minute 3: 12 alternating DB/KB snatches Metcon 30 man makers for time. - Record weight in comments. https://youtu.be/iMNnvhg1JcM Man Maker: Movement begins in a standing position. With dumbbells in hand, squat down and set the dumbbells [...]
High Hang Clean EMOMx5 All reps at same weight. Somewhere between 60-70% of 1RM clean. Rest 1 minute before the next EMOM. Hang Clean EMOMx5 All reps at the same weight. Somewhere between 70-80% of 1RM clean. Rest 1 minute before E90. Clean E90x4 Increasing weight from previous EMOM. Every 90 seconds perform 1 clean. [...]
EMOMx12 Minute 1: M.E. L-hold or hollow holds from pull-up bar Minute 2: 2-5 muscle-ups (pause at catch and full extension positions) or MU progression work Minute 3: skill work of choice Metcon 3RFT (30/20) calorie row 15 chest-to-bar pull-ups 10 strict HSPU
Back Squat 1x1 10 minutes to find a heavy back squat for the day Back Squat 3x5 80% of the "heavy" back squat from today. Metcon 400m run 50 box jumps (24/20) 40 toes-to-bar 30 KB/DB thruster (moderate weight) 40 push-ups 50 double unders 400m run