Monday

CLASS PROGRAM

- T2B / HSPU / MU warm up - 

3 rounds

10 air squats

10 second HS hold

10 hollow kips  

10 ring rows

5 pushups

3 ring mounts  

-lax ball/foam shoulders- 

3 rounds

5 Toes 2 Bar  

5 HSPU

1 Ring muscle up attempt

A.)  2019 Wodapalooza Qualifier 19.5

AMRAP 15

RX (Intermediate standard for WZA) :

30 Back squats (from floor) 115/75

30 toes 2 bar

30 back squats  

30 Hand Stand pushups

30 Back squats

15/10 Ring muscle ups

RX+ (RX standards from WZA): 135/95 off of rack, 30/20 Ring muscle ups

Scaled : front squats 95/65, HR pushups, 30 pullups

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C.) Strength

Clean + front pause squat

(1+3) - work up to heavy

Barbell accessory complex

Front lunge + Side lunge (side step cossack) + reverse lunge  

(5+5+5) all right side, then all left : x 5 sets @ difficult weight

4 rounds

10 KB sumo RDL

10 weighted leg raise w/ medball

D.) AMRAP 12

15 Goblet squats 25/15

15 weighted situps 25/15

E.) Conditioning  

3 rounds  

20 KB OHS 53/35

200m assault run