Your workout of the day!
SKILL/PRACTICE
Spend 5:00 Discussing and Setting up
2 Gymnastic Goat Movements
Then…
EMOM x 10 MINUTES
Min 1 – Goat Movement #1
Min 2 – Goat Movement #2
Examples of GOAT movements include: HSPUS/Pistols/Stringing T2B/Strict Pullups/Butterfly Pullups/etc
12-minute AMRAP of:
150 Wall-Ball Shots, 20# / 14#
90 Double-Unders
30 Muscle-ups
4 Rounds
4 Minute AMRAP:
15 Kettlebell Swing (35/26) | (53/35)
15 Burpees to a 45lb plate
15 Knees to 90* | T2B
-Rest 1:00-
FINISHER
3 SETS
10 DB Chest Press
10 DB Chest Fly’s
10 DB Pull-Overs
10 DB Close Grip Chest Press
-Rest as Needed-
*Use 1 Weight and do all 40 reps unbroken.
5-3-1-1-1
*5 moderate
*3 moderate-heavy
*1s build to heavy
20m AMRAP
18/14 Calorie Row
15 DB Hang Cleans (35/20) | (50/35)
10 Hand Release Pushups | Handstand Pushups
5-3-1-1-1
*5 moderate
*3 moderate-heavy
*1s build to heavy
EMOM x 10 MINUTES
MIn 1 – 8 Burpee Box Jump Over (24/20)
Min 2 – 16 Wall Balls (20/14)
Score is total rounds complete.
40-30-20-10
DB Hang Clean + STO 50/35 (open style)
Wall Balls 20/14
Perform 3 Squat Snatches (115/65) after each set of DB Hang Clean/Wall Balls.
WORKOUT
2 SETS
50/40 Calorie Bike / Row
-Rest 3:00-
3 Rounds
15 Strict Press (75/55)|(55/45)
15 T2B
-Rest 3:00 between sets-
10:00 Rope Climb Review (attempt leg less rope climb, attempt legless L-sit rope climb)
2 Rounds for time:
50 Double Unders
25 Situps with Medicine Ball 20/14
25 Burpees to a 45″ plate
5 Rope Climbs
EMOM x 12 MINUTES
Minute 1 – 24 Air Squats
Minute 2 – 16 Wall Balls (20/14)
Minute 3 – 8 Ground to over heads (75/55) / (95/65)
COOL DOWN
5:00 Slow Pedal or Foam Roll Smash
*Note 12 rounds if you complete all minutes as Rx’d
10:00 Practice
Handstand Walking
4 SETS
15/10 Cal Row
12 Front Squats (95/65) / (135/95)
8 Hand release pushups / Handstand Pushups
6 Strict Pullups / Bar Muscle ups
-Rest 1:00-
2 ROUNDS FOR TIME
2k Row
100 Wall Balls (20/14)
100 Burpees
*Partners alternate 500m at a time on row. Reps of Wall Ball and Burpees can be split in any manner, one works while one rests.
