SKILL
2 SETS FOR QUALITY
1:00 Handstand Hold*
8/8 Tempo (2020) Box Step-Downs (24/20)
1:00 Weighted DB Squat Hold
1:00 Bike (EZ)
-Rest as needed b/t Sets-
WORKOUT
FOR TIME
40/30 Cal Bike
40 Single DB Alt. Step-Ups (50/35)
20 Handstand Push-Ups
40 Pull-Ups
20 Handstand Push-Ups
40 Single DB Alt. Step-Ups
40/30 Cal Bike
Strength
On a 20:00 Clock
Build to a heavy 1 RM Snatch
Workout
For Time
30 DB Devil’s Push Press (50/35)*
*1 Devils Press+1Push Press=1 Rep
8:00 Time Cap
Workout
EMOM x 30 minutes
Min 1: 5-7 Ring Muscle Ups
Min 2: 60 Double Unders
Min 3: 20 Russian KB Swings (70/53)
Min 4: 12 Alt Pistol Squats or 24 Air Squats
Min 5: :50 Single Arm KB Front Rack Hold*
*Switch Arms at :25 Mark
Workout
5 sets for time
200m Run
15 Hand Release Push-ups
20 Slam Balls (30/20)
15/12 Cal Bike
-Rest 1:00 b/t sets-
Strength
5-5-5-5
Tempo Front Squats (32×1)
Workout
4 Rounds for Time
15 Front Squats (155/104)
25/20 Cal Row
Workout
AMRAP x 8 minutes
8 Toes to Bar
8 Handstand Push-ups
8 DB Power Cleans (50/35)
-Rest 1:00-
AMRAP x 6 minutes
6 Toes to Bar
6 Handstand Push-ups
6 DB Power Cleans
-Rest 1:00-
AMRAP x 4 minutes
4 Toes to Bar
4 Handstand Push-ups
4 DB Power Cleans
WORKOUT
AMRAP x 21 MINUTES
7 Power Snatches (115/75)
14 Wall Balls (20/14)
21/16 Cal Row
SKILL
3 SETS
:20 Ring Support Hold
:20 Bottom of Ring Dip Hold
:20 Bar-Hanging Knee Tuck or L-Sit Hold
100m Run
-Rest as Needed b/t Sets-
WORKOUT
5 SETS
ON A 3:00 RUNNING CLOCK…
300m Run
15 Toes to Bar
Max Ring Dips in Time Remaining…
-Rest 2:00 b/t Sets-
STRENGTH
ON A 15:00 RUNNING CLOCK…
Build to a Heavy 1-Rep Clean and Jerk
BENCHMARK WORKOUT
“THE CALI BEAR”
EVERY :30 FOR 20 MINUTES
1 Power Clean & Jerk (225/155)
(last seen 12/1/2020)
SKILL
EMOM x 5 MINUTES
:40 Double or Triple Under Practice
WORKOUT
10 ROUNDS FOR TIME
25 Double Unders
8 Russian KB Swing (70/53)
12 Sit-Ups
