Strength
Part 1:
Complete 4 sets of 3-5 reps @ 31X1 tempo of one of the variations of handstand push up.
Part 2:
Complete 3 Sets of:
- 5-7 Push Ups (ring, pseudo planche, or regular) @ 2111
- 5-7 Strict Pull Ups (ring, bar, or ring row) @ 2011
Notes
We are working on our strict handstand push ups this month. You will begin by choosing an exercise from this progression and completing 3 sets with a tempo on every rep.
Part 2 involves three sets of an easier push/pull exercise. The rep scheme is the same as last week. If you did not complete the higher end of the rep range, aim for one more rep this week over last week. If you completed 7 reps last week, considering trying a more difficult variation of a pull up and push up.
Conditioning
For time:
- 40-50 Calories
- 40 Dumbbell Snatch
- 30 Burpees over the Dumbbell
- 40 Dumbbell Snatch
- 40-50 Calories
12:00 time cap
Notes
Today’s workout is a chipper of calories, dumbbell snatch, and burpees. Your score is the time to complete the prescribed work or the number of reps completed under the 12-minute time cap.
You don’t want to spend more than 3-minutes on the calories. Adjust the number of calories accordingly.
Aim to complete the snatches in 1-2 sets each time. It should be a light weight that allows you to move smoothly through these big sets.
You want to complete the 30 burpees in about 2:30 or faster. Consider adjusting the number of reps or step, rather than jump, over the burpees.