Strict Handstand Pushups

AMRAP 10 mins

Strict Handstand Pushups

 

Conditioning

 

“Lead Foot” Part 1

AMRAP 4:

21 Calorie Row, 21 Burpees, 21 Pull-Ups

 

Rest 3:00

 

“Lead Foot” Part 2

AMRAP 4:

15 Calorie Row, 15 Burpees, 15 Toes to Bar

 

Rest 3:00

 

“Lead Foot” Part 3

AMRAP 4:

9 Calorie Row, 9 Burpees, 9 Chest to Bar Pull-Ups

 

*make sure you go hard every 4 mins AMRAP, you got plenty of rest afterward.

 

Overload 

Midline

Alternating Tabata (:20s/:10s) x 8:

AbMat Sit-Ups

Hollow Rocks

 

HIIT May 28th 2020

Strict Gymnastic

10 Rounds:

5 Strict Pushups + 5 V-sit up

 

Conditioning

 

Part 1

AMRAP 4:

21 Calorie Row, 21 Burpees, 21 Ring Rows

 

Rest 3:00

 

Part 2

AMRAP 4:

15 Calorie Row, 15 Burpees, 15 Knee to chest

 

Rest 3:00

 

Part 3

AMRAP 4:

9 Calorie Row, 9 Burpees, 9 Box jump

 

*make sure you go hard every 4 mins AMRAP, you got plenty of rest afterward.

 

Overload 

 

Midline

Alternating Tabata (:20s/:10s) x 8:

Handstand Hold

Hanging Knee tuck hold

Posted in WOD

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