Wednesday, April 3rd
Performance Warm-up
Easy 50/30 calorie bike
20 arm circles forward
20 arm circles backward
3 easy rounds of:
5 inch worms
10 slow burpees
15 air squat
Strength
5 sets of:
10-12 dips
*Rest 2-3 mins between sets
**Sets should be to failure so scale down or up as needed
Performance Notes
These handstand push ups will not be unbroken for most people, and might be a pretty hard part of the workout. That’s ok. Work through them, and build your strength and technique.
Then find a good pace with your squats, burpees, and bike. Where you might try to speed up the final round.
Performance
Buy in –
30 strict handstand push ups
Then
3 rounds for time of:
15 back squats at 155/105 (from the ground)
12 burpees over the barbell
9 calories on the assault bike
Scaled Performance
Buy in –
20 strict handstand push ups OR pike handstand push ups on box
Then
3 rounds for time of:
15 back squats at 115/75 (from the ground)
12 burpees over the barbell
9 calories on the assault bike
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Optional Conditioning
Get back on the that bike for 40 minutes of steady state cardio at 5-6 intensity
——
Fitness Notes
These handstand push ups will not be unbroken for most people, and might be a pretty hard part of the workout. That’s ok. Work through them, and build your strength and technique. You can also do them as pike handstand push ups if that’s where your current strength is at. On your first set, you should be able to do at least 10 (but your strategy might be different).
Then find a good pace with your squats, burpees, and run. Where you might try to speed up the final round.
Fitness Warm-up
Easy 800m jog
20 arm circles forward
20 arm circles backward
3 easy rounds of:
5 inch worms
10 slow burpees
15 air squats
Fitness (bodyweight)
Buy in –
30 strict handstand push ups
Then
3 rounds for time of:
16 alt pistol squats
12 burpees over an object
200m run
Scaled Fitness
Buy in –
20 pike strict handstand push ups on box/chair
Then
3 rounds for time of:
20 air squats
12 burpees
200m run
——
Kettlebell/Dumbbell
Buy in –
30 strict handstand push ups
Then
3 rounds for time of:
20 front rack squats at 70/53 (10 each arm)
12 burpees over the KB/DB
200m run