WOD
"Grown Ups"
Teams of 2 For Time:
4 Rounds (each)
Partner 1:
40 Double Unders
20 Toes to Bar
20 Push Press 75#/55#
40 Double Unders
Partner 2:
Max Calorie Air Bike
-switch when the partner completes the second set of double unders. Rotate through for 4 rounds each.
*Score is time. For every calorie accumulated, subtract 1-second off time.
Example: 10:00 (workout time) - 100 calories (100) = 8:20 (score)
WOD
"Ben & Jerry’s"
20:00 AMRAP
60/48 Calorie Air Bike
40 GHD Sit Ups (Scale to V-Ups)
40ft Handstand Walk (Scale to 4 Wall Walks)
30/24 Calorie Air Bike
30 GHD Sit Ups (Scale to V-Ups)
30ft Handstand Walk (Scale 3 Wall Walks)
15/12 Calorie Air Bike
20 GHD Sit Ups (Scale to V-Ups)
20ft Handstand Walk (Scale to 2 Wall Walks)
Max Burpee to Bar (6in) in the remaining time.
- 20 min time cap before advancing to the burpees. If you haven't completed the previous work, start the burpees then.
Accessory
"Mayhem Mini-Pump – Core"
4 rounds:
30 yd Isolateral DB Farmers Carry (left)
30 yd Isolateral DB Farmers Carry (right)
*Start light and increase across sets
*Rest 1 minute between rounds
Accessory
"Strict Handstand Push-ups: Week 6"
This is the final week of our strict handstand push-up gymnastic strength cycle. It's retest day!
Freedom: 1 set of max strict handstand push-ups
Independence: 1 set of max strict box handstand push-ups (note the box height used)
Liberty: 1 set of max push-ups or elevated push-ups
**********
Continuing Homework: For any athlete who wishes to continue with their strict handstand push-up strength work to either achieve their first strict handstand push-up or to build strength in their current abilities, we suggest continuing with this homework, here: https://bit.ly/3zMW7cA
WOD
“The simple bare necessities”
Every 3:00 (8 sets)
Odd Sets: 20/16 Calorie Air Bike
Even Sets: 200m Run
*Score is slowest set
Accessory
Strict Handstand Push-ups: Week 5
10 minute EMOM
Odd Minute:
Freedom: 30 seconds of Deficit Strict HSPU [45/25 plates]
Independence: 30 seconds of Deficit Strict Box HSPU [45/25 plates]
Liberty: 30 seconds of Pike HSPU or Push Ups
Even Minute:
Freedom: 30 seconds of Handstand Hold [freestanding or belly to wall]
Independence: 30 seconds of Handstand Hold [back to wall]
Liberty: 30 seconds of Box Handstand Hold or High Plank Hold
WOD
"Wheel of Fortune"
2 Rounds For Time:
20/16 Calorie Row
20/16 Calorie Air Bike
-rest 1:1-
2 Rounds
15/12 Calorie Row
15/12 Calorie Air Bike
-rest 1:1-
2 Rounds
10/8 Calorie Row
10/8 Calorie Air Bike
*30:00 Time Cap
