Thursday 3.4.21

Prep

Equipment Required: Light KB, Orange/Blue, Jump rope

1) 5 Upward to Downward Facing Dog + Toe Touch

2) AMRAP 5:

– 5 Tall Kneeling KB Halos each

– 5 Banded Bird Dogs each

– 10 1-arm KB Row each

3) 3:00 Jump Rope/Double Under Practice

A1.

Ring Pull Ups

5 minutes

Accumulate 25 Reps. Rest as needed.

– Scale 1: Box Assisted

– Scale 2: 30-40 Assisted Ring Pull-ups

A2.

Strict Handstand Push Ups

5 minutes

Accumulate 25 reps. Rest as needed.

– Scale 1: Kipping HSPU

– Scale 2: HSPU Negatives

– Scale 3: accumulate 3:00 in Handstand Hold

– Scale 4: 30-40 reps Single Arm Z-Press each

B.

EMOM 20

Minute 1: 30 Double Unders

Minute 2: 15 Kettlebell Swings (53/35)

Minute 3: 30 Double Unders

Minute 4: 15 Barbell Rows (95/65)

– Goal: Sustainable intervals – roughly 30s of work. 

– Score = What’s your 90-day goal?

– Rx+: 70/53, Min 3: 20s max Bar Muscle-ups, 115/75#

C. (Finisher after class)

Banded Pushdowns with an underhand grip

4 x 25. 

Rest 60s.

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