Tuesday 10-19-21
3:00 handstand hold
100 squats
50m handstand walk
100 squats
30 hspu
Monday 10-18-21
back squat
10-8-6-4-2
shoulder press
10-8-6-4-2
deadlift
10-8-6-4-2
Sunday 10-17-21
60 toes to bar
*at the beginning of every minute, perform 12 burpees
Saturday 10-16-21
in teams of two
200 box step ups 24/20
150 kb swings 70/53
-partner holds kb in front rack while partner does step ups
-partner holds an L sit while partner does kb swings
Friday 10-15-21
snatch
1-1-1-1-1-1-1
Thursday 10-14-21
”Chelsea”
30 min EMOM
5 pullups
10 pushups
15 squats
-if you fall behind the clock, go for rounds
Wednesday 10-13-21
5 rounds
20 GHD situps
400 run
Tuesday 10-12-21
20 pulls on the rower
15 wallball shots 20/14
row until you accumulate 2000/1600m
Monday 10-11-21
8 rounds
:20 muscle ups
:10 rest
:20 clean and jerks 135/95
:10 rest
Sunday 10-10-21
partner Cameron
AMRAP 20:
50 Synchro Walking Lunge Steps 25 Chest-to-Bar Pull-ups
50 Box Jumps (24/20”)
25 Triple Unders
50 Hip Extensions
25 Ring Dips
50 Knees-to-Elbows
25 Partner Wall Ball Tosses (20/14#) 50 Synchro Sit-ups
5 Rope Climbs (15-ft.)
- With a partner. Partners alternate work and rest except for the synchronized movements.