Monday 11162020

Warmup –Core-Tabata Hip taps STRENGTH Pausing Back Squat Complex5 Sets, resting as needed between:1 Pausing Back Squat (2s in bottom)2 Back SquatsAfter each set:30% Max Strict Handstand Pushups (of Max Strict Handstand Push-Up)StimulusAll percentages based on...

Friday 11

Handstand Walk Speed ConditioningOn the 2:00 x 4 rds 30 du 50′ Handstand WalkWod “The Landlord”On the 0:00…10-9-8-7-6-5-4-3-2-1:Squat Cleans (155/105)Kipping HSPU Competitive “The Landlord”On the...

Thursday 11122020

Stretch day 20 min Optional active recovery40sec / 20 sec off x2rds Bike /row Vtuvcks Sdhp 95/65Russian twist Jumping lunges Sit up n get up DB push press Vsnaps Glute bridges Scissors

Wednesday 11/11/2020

Murph1 mile run 100 pull-ups 200 push-ups 300 air squats First, there’s two methods of finishing Murph. While you have to start and finish with a 1 mile run, the 100 pull-ups, 200 push-ups, and 300 air squats can either be done in order, or partitioned. …...

Tuesday 11102020

Midline4 Rounds::20s Max Ring L-Sit Flutter Kicks (4-Count):20 s rest Rest… Directly into:1 Set of 50: GHD Sit-Ups/ abmat Strength Emom 8 min 1 clean high pull Pausing power clean 1 pausing squat clean WOD“Wave Runner” On the 5:00 x 6...