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02.26.21

2/25/2021

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Skill Work

15:00 Handstand Skill

RX- 5 sets of 3-5 HSPU into 3 eccentric only HSPU (5 sec descent)
L2- 5 sets of :20-:30 Handstand Shoulder Taps
L1- 5 sets of 2-3 Kick Up Attempts into 5 DB Z Press


Strength

6-5-4-3-2
Deadlift 

Start at last weeks top weight for 5; build each set
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02.25.21

2/24/2021

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Active Recovery

EMOM 20
M1) 5 BB Bench Press
M2) 250m Row or 200m Run


Accessory Work

4 RFQ
10 Ring Rows
8ea 1-Arm DB Curl to Press
6ea Lateral Pillar Bridge Hip Dip
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02.24.21

2/23/2021

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Strength

5-5-3-3 
Back Squat

*Heavier than last week

Conditioning

E3M x 5
15 Wallballs
:30 DU's

Score is total number DUs
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02.23.21

2/22/2021

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Strength

4 Sets
8-10 Strict SUPINATED Pull Ups (Weighted if you can do 5+ UB)
10-12ea 1A DB Bent Over Row w/Iso Hold
15-20 Banded Straight Arm Lat Pulldown


Conditioning

For Time
40 Pull-Ups
40 Push Jerks 135/95
40 Abmat Sit Ups
40 Power Cleans
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02.22.21

2/21/2021

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Conditioning

AMRAP 25
30/25 Cal Row
20 Burpees over the bar
10 Push Press 135/95


Accessory Work

4 RFQ
8-10ea Banded Half Kneeling Pallof Press
10-12 Plate Upright Row
​12-15ea Plate Russian Twist
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02.20.21

2/20/2021

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Conditioning

"Keithroy Maynard"

5 Rounds for Time w/a Partner 
44 Box Step-Ups (24/20 in)
12 Push-Ups
12 Air Squats

Split work anyway you'd like. Non-working partner must hold a 20lb MB when "resting"

Cool Down

3 RFQ
3ea 90/90 Thoracic Sweep
5ea Bent Knee Hamstring Stretch
​:30ea Bretzel Stretch
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02.19.21

2/20/2021

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Skill Work

15:00 Handstand Skill

RX- 4 sets of 3-5 HSPU into 3 eccentric only HSPU (5 sec descent)
L2- 4 sets of :20-:30 Handstand Shoulder Taps
L1- 3 sets of 2-3 Kick Up Attempts into 5 DB Z Press


Strength

Deadlift 5x5 @82-90%
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02.18.21

2/20/2021

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Active Recovery

4 RFT
15 Push Ups
25 Goblet Squats
35 KB Russian Swings  


Accessory Work

3 RFQ
10 DB Bench Press
10 DB Lat Pullovers
10 DB Skull Crushers

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02.17.21

2/20/2021

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Strength

4 Sets
5-10 Strict SUPINATED Pull Ups (Weighted if you can do 5+ UB)
8-10ea 1A DB Bent Over Row w/Iso Hold
12-15 Banded Straight Arm Lat Pulldown


Conditioning

For Time
10-20-30-20-10
DB Devils Press
​100m Farmers Carry after each st
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02.16.21

2/20/2021

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Strength

5-5-3-3
Strict Press 
Pair with 5ea Half Kneeling Front Rack Rotations


Conditioning

3 RFT
​
3 Rounds
10 Power Snatch 95/65
30 DU's
3:00 Rest
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