Tuesday, Feb 5th
Performance Warm-up
5 mins on bike or rower
Weakness warm up
Pick muscle ups, handstand push ups, handstand walking, or ring dips, and practice them diligently for 10 mins
Strength
Power cleans
5 sets of 2 cleans plus power jerk at 70%+
Performance Notes
Cleans can be power or squat. The cleans will slow most people down and are programed to be singles. Try to stay consistent with them, and move methodically through the HSPU’s and rowing.
Performance
9 min AMRAP of:
3 cleans at 225/155
6 strict handstand push ups
9 calories on rower
Scaled Performance
9 min AMRAP of:
3 cleans at 155/115
6 strict pike handstand push ups
9 calories on rower
Fitness Notes
These 3 movements should be pretty easy to move through, with the exception being the HSPU, and you should be able to do at least 2 rounds unbroken.
Fitness Warm-up
5 mins easy jog or row
Weakness warm up
Pick a movement or two that you have trouble with and practice them diligently for 10 mins
Fitness (bodyweight)
9 min AMRAP of:
3 high box jumps or step ups (30/24)
6 strict handstand push ups
9 calories on rower/200m run
Scaled Fitness
9 min AMRAP of:
3 high box step ups (30/24)
6 push ups on knees or toes
9 calories on rower/200m run
Kettlebell/Dumbbell
9 min AMRAP of:
3 cleans each arm at 70/53
6 strict handstand push ups or shoulder to overhead (if no wall)
9 calories on rower/run 200m