Bench Press
4x10

2 rounds, 3 minutes in between each round
In 3 minutes,
500 m Row
Then max burpees with remaining time
*Score is total burpee reps

3 minute rest then

*For time
100 Box jumps 24/20”
100 American KB swings 53/35
*Partition reps any way you like, just get the work done!

3 Options:
– Glute Ham Raises: 4 x 10. Rest 90s.
– Reverse Hypers: 4 x 15. Rest 90s.
– Banded Pull-throughs : 4 x 20. Rest 60s.
*Wide Stance + Squeeze glutes for a full 2 count on each rep.

3 sets:
20 reps Handstand plate walks. Make sure to stretch and loosen your wrists before trying this. If you aren't comfortable in a handstand yet then scale this by doing it in a pike position with your feet on a box

10 Arch - Hollow rolls

10 x 3 Strict HSPU
0-5" defict
https://vimeo.com/175132137

Set a 10min clock and keep moving between the following 3 exercises:
40sec Jump Rope (use a heavy rope if you have one)
20sec Weighted Sorenson Hold (plate held across chest)
20sec Hollow Body Hold

4 rounds of:
Bb back squat x10
Db seesaw chest press x10 per arm
Ab rollout x15

Then 4 rounds of:
B.B. bent over row x10
Db staggered stance rdl x10/side
Side plank Db reach x10 per arm

Treat as strength sets, Recover between rounds

Sandbag power clean finisher:
5 cleans AFAP, then next person goes, continue until everyone finishes 30cleans

• 30 Interval of:
Assault Bike 0:30 @ 105-110% MAP
0:30 @ very easy pace
MAP = Kcal pace/min sui 10:00 @ max Kcal. Se nel test dei 10:00 @ max Kcal hai fatto 100 Kcal,
il tuo MAP è 10 quindi in questo lavoro devi tenere un pace/min pari a 11-12 Kcal che sugli interval
da 0:30 è quindi di circa 6 Kcal.

HANDSTAND PUSH-UP / DUMBBELL SPLIT-STANCE ROMANIAN DEADLIFT SUPERSET*

Performance
A1) Tempo (40×1) Handstand Push-Up:
5 x 6-10 reps

Add a few reps to last week. These should all be sub-max sets, adding a deficit if you’re able to. Full range of motion, no AbMats. No crashing or resting on your head! Perform the reps strict if you can. You can kip the concentric if you must, but keep true to the tempo on the eccentric through the full range of motion and do not crash or rest on your head.

A2) Dumbbell Split-Stance RDL:
5 x 6-10 reps

Add weight and/or reps to last week.

Fitness
A1) Tempo (40×1) Seated Dumbbell Press:
5 x 5-8 reps

Add weight and/or reps to last week. Optional: Perform a Kick-Up to the wall with a few second hold immediately after each set of Presses.

A2) Dumbbell Split-Stance RDL:
5 x 6-10 reps

Add weight and/or reps to last week.

*Warm up and then perform a set of Handstand Push-Ups, followed by a set of DB Split-Stance Single-Leg RDLs. Repeat for 5 work sets of each, resting about a minute between movements. The last few reps of each set should be tough, but the goal is no misses.

Post loads/reps to comments.
Exposure 8 of 8

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Every Minute on the Minute x 10:
20 Double-Unders
10/7 Hand Release Push-Ups
5 Pull-Ups

Post work to comments.

There will be a 5:15 Endurance Class in the morning 😁