Warm-up Drills
I. Run 400m
II. 2 Rounds of
5 x Pull-ups (Dead hang)
10 x Push-ups (CFGS)
15 x Wall Squats
III. Mobility
Impact/Focus: Handstand Push-ups
Handstand Push-ups 5-5-5-5-5
Notes: Scale Handstand Push-ups up or down to ensure strength and proficiency with this movement continues to improve.
Post scores to comments.
“Shoot ‘Em Up”
3 Rounds for time of
21 x Wall Ball (20/14lbs)
12 x Power Snatch (55 %1RM)
9 x Pull-ups
Row 350m
Post scores to comments.
5 AM completed something different.
“Front Rack Hell”
Complete AMRAP in 15:00 of:
5 x Power Cleans (95/65)
10 x Front Squat (95/65)
15 x Push Press (95/65)
5 AM Scores:
Filipe: 8 rounds 95# (counting?)
Jenn: 7 rounds 65#
Strong Asian Gentleman: 6 rounds 95#
Genoa Salami: Old Bastard Programming
Ed: 5 rounds of 5/5/10 reps 55#
Chase: 7 rounds 95#
~Chase
thanks Chase!!!!
i only did 65# though!!!! lol
HSPU: hold progressions & stink bugs on box
“Shoot ’em Up”
14/45# power snatch
19:28
“Shoot ‘Em Up” = 22:59
3 Rounds
21 x Wall Ball @ 14#
12 x Power Snatch @ 85#
9 x Pull- ups with 2 blue bands
Row 350 m
“Shoot ‘Em Up” = 21:21
3 Rounds
21 x Wall Ball @ 20#
12 x Power Snatch @ 95#
9 x Pull- ups
Row 350 m