Your workout of the day!
Partner Workout: AMRAP 30min
30 Calorie Row
30 Power Cleans
30 Calorie Row
30 Shoulder to Overheads
30 Calorie Row
30 Burpees
155/105, 135/95, 95/65, 75/55
“Leadership is not about being in charge. Leadership is about taking care of those in your charge.” – Simon Sinek
Partner Workout
6 RNDs (alternating w/partner)
20/15c Assault Bike
50′ Walking Goblet Lunge
6 RNDs (alternating w/partner)
100 Mtn. Climbers
15 Wall Balls
6 RNDs (alternating w/partner)
15 HR Push-ups
100′ Bear Crawl
– One partner completes full round while other rests.
– Complete all 6 RNDs before moving on to the next set of movements.
“All you need are these: certainty of judgment in the present moment, action for the common good in the present moment, and an attitude of gratitude in the present moment for anything that comes your way.” – Marcus Aurelius
5 Attempts: :05 – :20sec.
– Tripod Headstand
– Wall Facing Handstand
– Freestanding Handstand
21-15-9
Double KB Swings
Double KB Front Squats
Double KB Push Press
Pull-ups
35/26/18
– Use 2 kettlebells here or DBs
– Same Weight Across
TABATA: Hollow Hold
:15 on / :15 off x 8 RNDs
“I would rather die of passion than boredom.” – Vincent Van Gogh
Every 2min 2 Power Snatch
Find a Heavy Double
In 10 minutes complete:
4 Rounds:
30 Air Squats
60 Double Unders / 120 Singles
In Time Remaining:
Max Power Snatches (@ 65% – 70%)
– Leave yourself 1:00 – 2:00 for the Snatches.
– Should be able to complete 5 snatches minimum at the desired weight.
“Squeeze lemons, make lemon juice!”
MOVIN
10 RNDs alternating with a Partner
10 Bench Press
10 Box Jumps
200m Run
– One partner works at a time.
-Pick a weight can do 10 unbroken when fresh.
– One partner will spot the other.
– Other partner can do plank or sit-ups while other works.
100 DU
10 Squat Cleans
30 Toes to bar
80 DU
8 Squat cleans
24 Toes to bar
60 DU
6 Squat cleans
18 Toes to bar
40 DU
4 Squat cleans
12 Toes to bar
20 DU
2 Squat cleans
6 Toes to bar
Time cap: 30 min.
135/95, 115/85, 95/65, 75/55
“Life is like sailing. You can use any wind to go in any direction.” – Robert Brault
For Time:
1 Mile Run
60 DB/KB Double Push Press
50 Lunges – Alt. Reverse or FWD
40 Burpees
30 Power Snatches
DB: 35/20/10
BB: 95/65, 75/55, 45/35
– 1-Mile Run: to the East River and back.
– DB and BB should be on the lighter side for cycling purposes
“Waste No More Time Arguing What A Good Person Should Be. Be One.” – Marcus Aurelius
Alternate RNDs:
EVERY 3min x 10 RNDs
ODD Rounds: (1,3,5,7,9)
20 Sit-ups
15 Box Jumps
10 Pull-ups / Ring Rows
EVEN Rounds: (2,4,6, 8,10)
Row 50/36 cals / Bike 30/24
“Everyone makes mistakes. Not everyone owns them.”
Handstand Hold Practice
EMOM x 5min
:30 on / :30 off
– Headstand to straighten
– Free Standing
4 RNDs
50 DU
15 Sumo Deadlifts
5 Handstand Push-ups – Strict
225/155, 155/105, 135/95, 75/55
+ 275/185
– Strict Handstand Push-ups if possible
– Scale: Piked push-up or DB/KB Strict Press
3 RNDs
DB/KB Row – 12-15
Dips: (Ring 5-8, Box or Bench 15-20)
“Nothing great was ever achieved without enthusiasm.” – Ralph Waldo Emerson
500/400m Row with
20-15-10-5
Push-ups
Toes To Bar
Example:
500/400m Row
20 Push-ups
20 Toes To Bar
500/400m Row
15 Push-ups
15 Toes To Bar
Etc.
– Complete your Row before each round of push-ups & TTB
