Tuesday

CLASS PROGRAM

 

-Hand Stand Push-up progression warm up

-Hand Stand Walk progression warm up 

 

Open workout 18.4 - 9 min cap

 

21 deadlift 225/155

21 HSPU

15 deadlift 225/155

15 HSPU

9 deadlift 225/155

9 HSPU

21 Deadlift 315/205

50ft HS walk

15 Deadlift 315/205

50ft HS walk

9 Deadlift 315/205

50ft HS walk

 

 

Scaled : posted in gym

————————— 

 

B.) Strength

 

Cleans off hi blocks

3x2@ 70-75% 

2x2@75-80% 

2x1@80-85% 

 

Front Squat

5x5@70% 

 

C.) work. For time.

 

using 120’ length area (basketball court) 

 

2 kettlebells 53/35

 

-run shuttle whole length down n back 

-suitcase one KB down, drop  

-run back to retrieve other KB

-suitcase 2nd KB down, drop

- run shuttle whole length down n back (now on opposite side) 

- farmers carry shuttle (both KB)

-front rack carry shuttle

-OH carry shuttle

-front rack carry shuttle

-farmers carry shuttle

 - run shuttle whole length down n back

 -suitcase one KB down, drop  

-run back to retrieve other KB

 -suitcase 2nd KB down, drop

 -run shuttle whole length down n back

-Time. 

 

D.) 2 rounds

 

40 cal ski

200m sled pull 150/100

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