ANNOUNCEMENTS:
– Our August On-Ramp class begins next Tuesday August 8th at 6PM. Tell your friends!
Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
5 x Deadlift (45lbs)
5 x Barbell Row
5 x Power Clean
5 x Clean
5 x Front Squat
III. Mobility
Impact/Focus: Handstand Push-ups
Complete one of the following rep schemes every :90 second for 7 Rounds:
I. Strict HSPU
3-3-3-2-2-1-1
*Increasing Deficit if possible.
II. Kipping HSPU
5-5-5-3-3-3-1
*Increasing Deficit if possible.
III. Stinkbugs
8-8-6-6-4-4-4
Post scores to comments.
“Chippered”
Complete as many rounds/reps as possible (AMRAP) in 16:00 of
Row x 50kcal
40 x Abmat Sit-ups
30 x DB Clean & Jerk (50/35lbs)
20 x Pistols (10R/10L,alt)
10 x Renegade Rows (50/35lbs)
Notes: Rx+ is GHD Sit-ups. Renegade Rows begin with 1 x Push-up on the Dumbbells + 1 x right arm Dumbbell Row + 1 x left arm Dumbbell Row + 1 x Push-up on the Dumbbells.
Post scores to comments.
No HSPU – No Surprise
“Chippered” – Handicapped version 1 + 35 Kcal
35kCal row/40 Abmat/30 Rt-arm C&J (35#)/Pistols on bumper stack/10 Elevated Push-ups
Handstand Push-ups: I (strict) • 25# plates • 35# plates • 35#+25#+10# plates.
“Chippered”: 1+51 Rx.
Handstand Push-ups: III – stinkbugs are feeling stronger!
Chippered: 120 reps (30# dumbbells)