TUESDAY, APRIL 23RD
Performance Warm-up
5 easy rounds of:
30 second plank hold on elbows
30 second handstand hold against wall
10 single leg deadlifts (each side) with 20-40 pound DB in opposite hand
Run 200m
Spend 5-10 mins stretching tight areas
*Everyone is different. Figure out where you are tight, and loosen that area regularly.
Strength
Cleans
Every 2 mins for 16 mins…
3 power clean and push jerks (10 seconds between reps)
*Build your load over the 8 sets
**Compare to your weight from last week
Performance Notes
If you are good at handstand walking the deadlifts and toes to bar are where this will get hard. Keep perfect form on the deadlifts even though they could start feeling hard.
Performance
12 min AMRAP (as many rounds as possible) of:
15 toes to bar
25 foot handstand walk
10 deadlifts at 275/185
25 foot handstand walk
*Make sure your deadlifts are fully warmed up prior to starting this workout
Scaled Performance
12 min AMRAP of:
15 knees to hips
30 second handstand hold against wall OR 35/20 pound overhead DB hold
10 deadlifts at 225/155
30 second handstand hold against wall OR 35/20 pound overhead DB hold
*If you’re not comfortable with handstand holds against the wall, use 20-35 pound DB’s and hold them above your head for 30 seconds.
**Make sure your deadlifts are fully warmed up prior to starting this workout
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Optional Conditioning
35 mins on bike (intensity 6/10)
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Fitness Notes
This is a lot of work on your core and shoulders. Make sure you do extra workout to warm up your shoulders if you’re not feeling 100% ready.
Also, although I’m confident in everyone’s ability to do a handstand hold against the wall (yes, you can do it), I don’t want that part slowing you down. If it does slow you down, switching to an the overhead DB hold which will also be very challenging.
If you have any questions about these movements please ask.
Fitness Warm-up
5 easy rounds of:
30 second plank hold on elbows
30 second handstand hold against wall
10 single leg deadlifts (each side) with any random object in opposite hand
Run 200m
Spend 5-10 mins stretching tight areas
*Everyone is different. Figure out where you are tight, and loosen that area regularly.
Fitness (bodyweight)
12 min AMRAP (as many rounds as possible) of:
15 v ups
25 foot handstand walk
20 alternating pistol squats
25 foot handstand walk
Scaled Fitness
12 min AMRAP (as many rounds as possible) of:
15 v ups
25 second handstand hold against wall OR 35/20 pound overhead DB hold
20 alternating pistol squats
25 second handstand hold against wall OR 35/20 pound overhead DB hold
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Kettlebell/Dumbbell
12 min AMRAP (as many rounds as possible) of:
15 v ups
25 foot handstand walk
10 single leg deadlift with 1 70 KB or 2 50 DB’s
25 foot handstand walk
*Make sure your deadlifts are fully warmed up prior to starting this workout