Experienced

Sunday 190728 – Experienced

Strength In 10 minutes, find a Max Effort Freestanding Handstand Hold (Scaled: Wall Assisted) Partner Conditioning 2 rounds for time: 80 Hang Dumbbell Snatches (50/35) 160 Double Unders Time Cap: 16 minutes Note: partition as desired.

Tuesday 190723 – Experienced

Strength Cluster Back Squats: 5 sets of 3.2.2 reps, re-rack and rest no more than 10 seconds in between reps, building Partner Conditioning 12 minute AMRAP: 6 Dual Dumbbell Deadlifts (2×50/2×35) 6 Dual Dumbbell Squat Hang Cleans (2×50/2×35) Note: Alternate… Read more »

Sunday 190721 – Experienced

Strength A1. Freestanding Handstand Hold 4x 3-5 attempts (~60 seconds) A2. Shoulder Flexion or Hamstring Mobilization 4×30-60 seconds A3. Farmers Carry Knee Lifts 4×10/side (AHAP) Conditioning 3 rounds for time: 15 Toes to Bar 20 Alternating Single Arm Overhead Reverse… Read more »

Tuesday 190716 – Experienced

Strength Cluster Back Squats 5 sets of 4.3 reps, rerack the bar and rest no more than 10 seconds in between reps, building Conditioning 12 minute alternating EMOM: M1: Max Unbroken Wall Balls (20/14, Rx+ 25-30/16-20) M2: Rest M3: Max… Read more »

Monday 190715 – Experienced

Strength Bench Press 5×5, building Note: No specific tempo today, but focus on control. Partner Conditioning 15 minute AMRAP: 3 Strict Handstand Push Ups 6 Chest to Bar Pull Ups 9/7 Calorie Row Note: Alternate rounds with your partner.

Sunday 190714 – Experienced

Strength A1. Wall Assisted Handstand Hold 4×10 seconds shy of failure A2. Shoulder Flexion or Hamstring mobilization 4×30-60 seconds A3. Suitcase Carry Knee Lifts 4×10/side (AHAP) Conditioning 3 rounds for time: 20 Alternating Dumbbell Snatches (50/35) 20 Alternating Dumbbell Goblet… Read more »