WORKOUT
FOR TIME
3 ROUNDS
20/15 Cal Bike
15 Pull-Ups
20 Overhead Walking Lunges (95/65)
-Rest 3:00-
1 ROUND
60/45 Cal Bike
30 Pull-Ups
60 Overhead Walking Lunge
1/29/2021
1/28/2021
SKILL
3 SETS FOR QUALITY
15 Perfect Hollow Rocks
30 Band Pull Aparts
3-5 Negative Handstand Push-Ups*
3-5 Tempo Hollow Body Strict Pull-Ups (30X1)
*Descent only.
WORKOUT
FOR TIME
400m Run
18 Strict Handstand Push-Ups
18 Strict Pull-Ups
400m Run
36 Handstand Push-Ups
36 Pull-Ups*
*Chest to Bar optional
1/27/2021
STRENGTH
ON A 15:00 RUNNING CLOCK…
Build to a Heavy Complex…
1 Deadlift +
1 Hang Squat Clean +
1 Front Squat +
1 Squat Clean
WORKOUT
4 SETS
ON 4:00 RUNNING CLOCK…
50 Double Unders
5 Hang Squat Cleans (185/135)
15 Box Jump Overs (24/20)*
Max Cal Bike In Time Remaining…
-Rest 1:30 b/t Sets-
*Must step down from the box.
1/26/2021
SKILL
ON A 10:00 RUNNING CLOCK…
Rope Climb Practice
WORKOUT
FOR TIME*
200m DB Front Rack/Farmer Carry (50/35)
20 Burpees
4 Rope Climbs
40 Jumping Lunges
4 Rope Climbs
20 Renegade Rows
4 Rope Climbs
40 Jumping Lunges
4 Rope Climbs
20 Burpees
200m DB Front Rack/Farmer Carry
*For both carries, first 100m in
Front Rack and second 100m in
Farmer Carry for 200m total each
carry.