MONDAY
Strength
Kipping HSPU Focus:
Drill 1 – “Floor Leg Drive Against Wall” – Cue the timing of leg drive, extending the hips, and finishing with a press into the wall
Perform this as EMOM x 4: 3-5 reps
+
Drill 2 – Wall Supported Tripod Headstand- Focus here is finding balance inverted while in a tripod position. Set up so that you’re able to “see your hands” when head is on floor. Then slowly driving legs up and down working balance while holding tripod position.
Perform this as EMOM x 4: 3-5 reps
Workout Of The Day
On a 25 Minute Clock:
At Minute 0:
As Many Rounds and Reps as possible in 10 minutes:
9 Chest-to-Bar Pull-Ups
12 Kipping Handstand Push-Ups
At Minute 15:
5 Rounds for Time:
10 Kipping Pull-Ups
12 Dumbbell Push Presses @ 2 x 22.5/15KG
Time Cap: 10 minutes
*kipping or butterfly for pull-ups
TUESDAY
Strength/Skill
Every 3 minutes, for 12 minutes (4 sets):
Front Squat
Set 1 – 5 reps @ 70%
Set 2 – 4 reps @ 80%
Set 3 – 3 reps @ 85%
Set 4 – 2-3 reps @ 87-90%
Workout Of The Day
For Time:
Row 1000/800 meters
50 Squat Jumps
Row 750/600 meters
40 Squat Jumps
Row 500/400 meters
30 Squat Jumps
Time Cap: 20 minutes
*Top scores: Aim for sub 15 minutes.
Scaled: 800/640m, 600/500m, 400/300m row
WEDNESDAY
Strength
Every minute for 12 minutes (4 rounds):
Minute 1: Row for 30 seconds for calories
Minute 2: 10-12 Deadlifts @ 45-50%
Minute 3: Rest
*Row at Damper 10/8.
*Target 85% effort for row, around 14/11 calories for M/F as a target for advanced athletes
Workout Of The Day
As Many Rounds and Reps as possible in 9 minutes:
25 Toes to Bars
10 Hang Power Cleans @ 75/52.5KG
THURSDAY
Strength/Skill
Every 2 minutes for 12 minutes (3 alternating sets):
Set 1: 6 Renegade Rows @ 22.5/15KG
Dumbbell Walking Lunge Steps 15 Meters @ 22.5/15KG
Set 2: Max Strict Pull-Ups
Max Burpee Pull-Ups
*Set 1: 3/side for Renegade Rows. 60 sec cap each set.
*Set 2: AMRAP (-1) Strict Pull-Ups + AMRAP Burpee Pull-Ups until 60 sec mark
*Target minimum of 3-5 strict pull-ups each set.
Workout Of The Day
3 Rounds for Time:
Run 400 meters
30 Line Facing Burpees
Time Cap: 16 minutes
Top scores: Aim for sub 12 minutes
FRIDAY
Strength/Skill
Every 2:30, for 7:30 (3 sets):
Push Press
Set 1 – 9 reps
Set 2 – 7 reps
Set 3 – 5 reps
*Increase load each set.
*Aim to start a little heavier than loading used 2 weeks ago. If you missed that session start around Use around 57-60% of 1RM Push press to start.
Workout Of The Day
27-21-15-9 for Time:
Row for cals
Box Jump Over 24/20 inches for reps
Wall Ball Shots @ 20/14 lbs for reps
Top scores: Aim for sub 12 minutes
Time cap: 18 minutes
SATURDAY
Every 4 Minutes x 8 Rounds (with a partner)
*Odd Rounds:
400M Run Together
30 Partner Wallballs 20/14 lbs
*Even Rounds:
600M/500M Row (Shared)
30 American Kettlebell Swings 32/24KG (Shared)
Scaled
*Odd Rounds:
200M Run Together
30 Partner Wallballs 14/10 lbs
*Even Rounds:
500/400M Row
30 American Kettlebell Swings 24/16KG (Shared)