Weightlifting
I. Barbell Conditioning
10 Rounds for Time
30 Crossover Single Unders
3 Overhead Squats
RX 185/125 lbs
Scaled 70% of 1RM OHS
II. Every 2:15 for 13:30 (6 rounds)
3 Front Squats
5 Bench Press
Starting at 75% 1RM for each movement and increasing loads each set.
Gymanstics
5 Rounds for Quality
1 Wall Walk
5 Wall Facing Handstand Push-ups or Strict Handstand Push ups
50 ft Handstand Walk
5 Strict Handstand Push-ups
Conditioning
AMRAP 10
18 / 16 cal Row
18 Wall Balls, 10ft.
18/16 Hand Release Push-ups
20 / 14 lbs
Machine Conditioning (Optional)
Every 2 mins for 12 mins do:
15 secs max rep Echo Bike Calories
-- Rest 3 mins --
Every 5 mins for 15 mins do:
40 secs max rep Echo Bike Calories
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