A. Tempo Push Press
3 sets x 4 reps at tempo 4212
4 sec negative, 2 sec hold bottom of the dip, 1 sec up, 2 sec hold overhead
B. 5 Rounds [15min cap]
10 1-Arm Alt Burpees
20 Pistols (Rx+ = 14 reps weighted 50/35)
Bodyweight
A. Tempo Push Ups
3 sets x 8 reps at tempo 4212
4 sec negative, 2 sec hold bottom plank, 1 sec up, 2 sec hold top plank
Rx+ = Handstand Push Ups (strict or kipping)
3 sets x 4 reps at tempo 4212
4 sec negative, 2 sec hold bottom headstand, 1 sec up, 2 sec hold top handstand
B. 5 Rounds [15min cap]
10 1-Arm Alt Burpees
20 Pistols
Post time for WOD. Ex: 9:49 Rx
And coming tomorrow…
AMRAP 20
15 Push Ups
20 V-Ups
20 Star Jumps
25 Push Ups
30 Russian Twists (R+L=1)
30 Air Squats
35 Push Ups
40 Straight Leg Raises
40 Burpees
45 Push Ups
50 Sit Ups
50 Squat Jumps
B. For Time: [14min cap]
50 Dumbbell Deadlifts (50’s/35’s)
50 AbMat Sit-ups
50 Box Step-ups
50 1-Arm Dumbbell Thrusters (50/35)
Bodyweight
B. For Time: [14min cap]
50 Single Leg Alt Airplane Rotations
50 AbMat Sit-ups
50 Lunges
50 Sprawl Jumping Squat
Post time for the WOD. Ex: 9:20 Rx.
And coming tomorrow…
A. Tempo Push Press
3 sets x 4 reps at tempo 4212
4 sec negative, 2 sec hold bottom of the dip, 1 sec up, 2 sec hold overhead
B. 5 Rounds [15min cap]
10 1-Arm Alt Burpees
20 Pistols (Rx+ = 14 reps weighted 50/35)
Bodyweight
A. Tempo Push Ups
3 sets x 8 reps at tempo 4212
4 sec negative, 2 sec hold bottom plank, 1 sec up, 2 sec hold top plank
Rx+ = Handstand Push Ups (strict or kipping)
3 sets x 4 reps at tempo 4212
4 sec negative, 2 sec hold bottom headstand, 1 sec up, 2 sec hold top handstand
B. 5 Rounds [15min cap]
10 1-Arm Alt Burpees
20 Pistols
A. Push Ups
1 set max reps
Rx+ = Strict Handstand Push Ups
B. EMOM 20 (30 sec work: 30 sec rest)
Min 1: Straight Leg Raises to Dumbbell
Min 2: Dips
Min 3: Single Leg Dumbbell Deadlifts (50’s/35’s)
Min 4: Handstand Push Ups (Rx+ = strict)
C. Practice Front Splits for 10 minutes
Bodyweight
B. EMOM 20 (30 sec work: 30 sec rest)
Min 1: Straight Leg Raises to Floor
Min 2: Dips
Min 3: Supermans
Min 4: Handstand Push Ups (Rx+ = strict)
Record total reps for each movement. Ex:
A. 12 strict HSPU
B. 64, 52, 80, 62 Rx
And coming tomorrow…
A. Handstands EMOM 15 (30 sec work: 30 sec rest)
Min 1: Crow
Min 2: Headstand
Min 3: Handstand
B. Rep Rounds For Time [24min cap]
2-4-6-8-10-12-14-16-18-20
Kettlebell Swings (53/35)
Weighted Jumping Lunges (53/35)
Burpees
Bodyweight
B. Rep Rounds For Time [24min cap]
2-4-6-8-10-12-14-16-18-20
Broad Jumps
Jumping Lunges (R+L=1)
Burpees
A. Tempo Squat
4 sets of 5 reps at tempo 4241
Complete 1 set E3MOM
Dumbbell weight (50’s/35’s)
B. For Time [11min cap]
100 double-unders
21 burpees
75 double-unders
15 burpees
50 double-unders
9 burpees
Bodyweight
A. Tempo Split Squats
4 sets of 4/4 reps at tempo 2221
Complete 1 set E3MOM
Post time for the WOD. Ex: 6:33 Rx
And coming tomorrow…
A. Push Ups
1 set max reps
Rx+ = Strict Handstand Push Ups
B. EMOM 20 (30 sec work: 30 sec rest)
Min 1: Straight Leg Raises to Dumbbell
Min 2: Dips
Min 3: Single Leg Dumbbell Deadlifts (50’s/35’s)
Min 4: Handstand Push Ups (Rx+ = strict)
C. Practice Front Splits for 10 minutes
Bodyweight
B. EMOM 20 (30 sec work: 30 sec rest)
Min 1: Straight Leg Raises to Floor
Min 2: Dips
Min 3: Supermans
Min 4: Handstand Push Ups (Rx+ = strict)
Record total reps for each movement. Ex:
A. 12 strict HSPU
B. 64, 52, 80, 62 Rx
A. For Time [15min cap]
40 1-Arm DB Thrusters (50/35)
40 1-Arm DB Bent Row (50/35)
40 Pistols
40 Kettlebell Swings (53/35)
B. Cooldown Stretches
Couch Stretch (L/R)
Pigeon Stretch (L/R)
Bodyweight
A. For Time [15min cap]
40 Jumping Squats
25 Chair Pull Ups (Rx+ = Strict Pull Ups)
40 Pistols
40 Broad Jumps
Post time for the WOD. Ex: 9:43 Rx
And coming Saturday…
6 Rounds [24min cap]
8 Box Jump Overs (24/20″)
20 Second Push-up Plank Hold
10 DB Deadlift (50’s/35’s)
20 Second Wall Sit Hold
12 Sit Ups
20 Second Handstand Hold
Bodyweight
6 Rounds [24min cap]
8 Burpees
20 Second Push-up Plank Hold
10 Superman
20 Second Wall Sit Hold
12 Sit Ups
20 Second Handstand Hold
