Warm Up:
1 set:
:30 row (easy pace)
10 push-ups
1 set:
:30 row (moderate pace)
5-10 piked push-ups
1 set:
:30 row (moderate pace)
5 kick-up + negatives
1 set:
:30 row (fast pace)
5-10 handstand push-ups
:30 row (fast pace)
Skill Work:
EMOM 5:
3 hang clean and jerks
– Build to heavier than workout weight.
WOD:
AMRAP 20:
3-6-9-12-15… etc.
Handstand push-ups
Clean and jerks (95/135 lb)
Calorie row
Intermediate:
AMRAP 20:
2-4-6-8-10… etc.
Handstand push-ups
3-6-9-12-15… etc.
Clean and jerks (75/115 lb)
Calorie row
Beginner:
AMRAP 20:
3-6-9-12-15… etc.
Pike push-ups
Clean and jerks (65/95 lb)
Calorie row
HOME WOD:
Equipment:
AMRAP 20:
3-6-9-12-15… etc.
Handstand push-ups
DB clean and jerks
Shuttle runs (25 ft)
– Use two DBs.
Bodyweight:
AMRAP 20:
3-6-9-12-15… etc.
Handstand push-ups
Broad jumps (4 ft)
Shuttle runs (25 ft)
– Use two DBs.
Movement scaling options:
Handstand Push-ups: 3-5 negatives, piked push-ups, seated DB shoulder presses
Clean and jerk: Load, hang clean and jerk, DB clean and jerk
Row: Bike, SkiErg
Partner option:
AMRAP 20:
3-6-9-12-15… etc.
Handstand push-ups
Clean and jerks (95/135 lb)
Calorie row
Cool down:
1 set:
:45 scorpion stretch/side
:45 lacrosse ball upper back/side
:45 table top stretch