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Scaling Options For Handstand Push-Ups In Metcon Workouts

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Tuesday

Fitness

Conditioning

Every 5 mins for 25 mins:
12 Strict HSPU
16 Front Rack DB Lunges, 50/35lbs.
400m Run

Sport

A. Every 5 mins for 25 mins:
16 Front Rack DB Lunges, 50/35lbs.
12 Strict HSPU
400m Run


B. EMOM 5 mins:
3 Position Snatch (floor, below knee, above knee)
*building*

 

Today’s Link – Scaling Options for Handstand Push-ups In Retcon Workouts

Sex Appeal, Fitness, and Fat Shaming

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Friday

Fitness

Strength

Weighted Ring Dip 5-5-5-5-5

Conditioning

For time:
20 Box Jumps overs, 24/20″
20 Hang Power Cleans, 95/65lbs.
20/15 Cal. Row
*Rest 3 mins x 4*

Sport

A. Front Squat 5RM


B. For time:
20/15 Cal. Row
15 Hang Power Cleans, 135/95lbs.
20 Box Jumps overs, 24/20″
*Rest 3 mins x 4*


C. AMRAP 60 sec-
15 Strict HSPU
10 cal AB
*Rest 2 mins X 4*

 

Today’s Link – Sex Appeal, Fitness, and Fat Shaming

The Healthiest Snack Food

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Thursday

Fitness

Strength

DB Squat Snatch 5-5-5-5-5 *each arm*

WOD of the Week

AMRAP 12 mins:
Run 1000m then…
15 KBS, 55/35lbs.
25 Squats
35 Push Presses, 45/35lbs.

Sport

A. EMOM 5 mins:
5 tng Power Snatches + 3 OHS@60%


B. AMRAP 12 mins:
Run 1000m them…
15 KBS, 55/35lbs.
25 Squats
35 Push Presses, 45/35lbs.

C. EMOM 10 mins:
even-4 Muscle-ups + 4 Dips
odd- 4-8 Supinated Strict C2B Pullups
 

Today’s Link – The Healthiest Snack Food

The Midline Makes the World Go Round

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Monday

Fitness

Strength

Back Squat 2RM

Conditioning

5 rounds for time:
20 Wallball Shots, 20/14lbs
40 Double-unders

Sport

A. Back Squat 5×5@75%


B. 5 rounds for time:
20 Wallball Shots, 30/20lbs
40 Double-unders


C. 4 sets:
30 sec- Power Snatches, 75/55lbs.
*Rest 30 sec*
30 sec- Bar-facing Burpees
*Rest 30 sec*
**work on breathing and pacing**

 

Today’s Link – The Midline Makes the World Go Round