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Heath pressing into a handstand from frog stand
Every 90-120 seconds with increasing loads do:
Paused Overhead Squat 2-2-2-2-2... (snatched), then
How many rounds can you do in 12 minutes of:
10 Handstand Push-ups (1st round strict; 25's+ABMAT/15's+ABMAT)
15 Swings (35/25)
20 Weighted Lunges (total steps; same load; walking or in place)
For Rx+ do HSPU's on 45+10's+ABMAT/45's+ABMAT (1st round strict) & use more weight.
Extra: Back Squat 5-5-5-5-5... (not all out, no belts)
Going for a "Bumper" Run
Practice Handstands for 10-15 minutes, then
For time in teams of 2 (solo do 1/2 reps)
Rx
700 meter Farmer Carry (pick load)
50 Push Presses (same load)
50 Chest To Bar Pull-ups
50 Push Presses (same load)
700 meter Run or Row
Rx+ (use KB's if possible)
700 meter Farmer Carry (pick load; 35's/25's minimum)
50 Push Presses (same load)
30 Ring Muscle Ups
50 Push Presses (same load)
700 meter Run
Kayla back squatting
Front Squat 5-4-3-2-1 reps at the same load, then
Rx+ (12 min cap)
21-18-15-12-9 reps for time of:
Box Jumps (24/20; step down recommended)
Swings (55/35 or more)
For Rx skip the round of 21 and start at 18 instead.
Extra: Snatch or Overhead Squat drills of any kind.
Box Jumps & Deadlifts
Rowing technique work/find max calories per hour possible to find a good rower setting, then
Five rounds for max reps of:
20 seconds of Strict Handstand Push-ups (15's+ABMAT/10's+ABMAT)
40 seconds of Rest
20 seconds of Strict Pull-ups
40 seconds of Rest
In 12 minutes do:
Rx
Row 800 meters
50 Burpees
Max rep Knees To Elbows in time remaining
Rx+
1200 meter Row
Max rep Burpee Bar Muscle Ups in time remaining
Extra: Handstand & Double Under drills
Marty
Every 60-90 seconds with small increases do:
Basic: Power Clean + Front Squat + Jerk 1-1-1-1-1... or
Advanced: Squat Clean & Jerk 1-1-1-1-1..., then
For time:
50 Sit-ups
40 Wall Balls
30 Sit-ups
20 Wall Balls
10 Sit-ups
Extra: Climbing board
Reese
Sumo Deadlift 3-3-3-3-3... superset with either Rope Climb practice (legless or regular) or Windshield Wipers x3 each side, then
How many rounds can you do in 12 minutes of:
Rx
12 Double Unders
12 One Arm Snatches (35/25 or pick load; total reps)
1 Rope Climb
Rx+
21 Double Unders
12 One Arm Snatches (more weight; total reps)
1 Legless Rope Climb (first 3 for ladies, then regular)
Extra: DB Bench Press & Pull-overs 8-8-8-8-8...
Ring Muscle Ups
Quickly build up to a challenging load:
Power Snatch 3-3-3-3-3..., then
How many rounds can you do in 20 minutes of:
10 Power Snatches (pick load; use 60-70% of your max)
20 Thrusters (same bar)
30 Pull-ups
40 Push-ups
50 Air Squats
Go in teams of 2 if possible.
Extra: Back Squat 3-3-3-3-3-... (not all out, no belts)
Rowing
Power Clean + Hang Power Clean + Jerk 1-1-1-1-1..., then
In teams of 2:
50-40-30-20-10 reps for time of:
Swings (55/35)
Wall Balls
Solo do 1/2 the reps (25-20-15-10-5)
Paula
Practice Handstand Drills, then
How many rounds can you do in 15 minutes of:
Rx
5 Strict Chest To Bar Pull-ups
10 Overhead Squats (pick load)
15 Burpees
Rx+
5 Ring Muscle Ups (3 for ladies)
10 Overhead Squats (pick load; 100/63 minimum)
15 Burpees
Extra: Deadlift 3-3-3-..-1-1.. (no belts; not all out, don't drop the bar; off elevation if desired)
Kids class
Back Squat 4-3-2-1 reps at the same loads, then
How many rounds can you do in 12 minutes of:
12 Renegade Rows (35/25's or pick load)
12 Push-ups
12' Rope Climb 1 ascent.
For Rx+ use more weight, do Push-ups on DB's & climb legless.
Extra: Mobility/flexibility work
