Steady-pace cardio day. The goal for this one is to find a pace in the beginning that you can maintain all the way through to the end. If you get the first round done in 90 seconds, but your last round takes you three minutes to complete, then you screwed up.
25 min AMRAP
40 Double Unders
20 Box Step-ups (Hold some weight if you're advanced)
10 Toes To Bar
Heavy, hard and fast for 3 mins to spike our heartrate, we'll rest for 90 seconds and repeat four more times. The goal is to go all out every round, and try to complete about the same amout of work every time.
Five Rounds of:
3 min AMRAP
6 Lateral Bar-Over Burpees
6 Hang Power Cleans
**90 sec rest
Steady-pace cardio day. Just like Monday, the goal for this one is to find a pace in the beginning that you can maintain all the way through to the end. If you get the first round done in 90 seconds, but your last round takes you three minutes to complete, then you screwed up.
20 min AMRAP
20 Single-Arm Russian KB Swing (10 on each arm)
20 Single-Arm KB Thruster
20 Situps (V-ups if you're advanced)
Skill Day. First we're developing comfort and stability in the handstand postition, then consistency with the barbell by switching back and forth between the two Olympic lifts.
12 min EMOM (4 Rounds)
Min 1- 30 Sec Handstand Hold
Min 2- Max Calories on the Rower -Your goal should be ONE more calorie each round than you did last Friday
Min 3- Rest
7 min AMRAP
1 Snatch (95/65)
3 Clean and Jerks (95/65)
Heavy, hard and fast for around 2 minutes to spike our heartrate, we'll rest for 3 minutes to recover as much as possible so we can go at 100% again next round. Be creative with your Heavy/Awkward Carries. We're going to the edge of the parking lot and back with keg, sandbag, concrete stone, punching bag, etc...focusing on core stability and fast feet.
4 Rounds, each for time and load
1 min Airdyne Bike
100m Heavy/Awkward Carry
10 Front Squats at @50% of last week's max
***We'll have a 3 min rest between each round.