1. Movement Prep/Activation
10 min AMRAP
30 single unders (focus arms close to the body and movement in wrists)
10-second Handstand Hold
10 Single Arm Dumbbell Shoulder Press
3 Sandbag Deadlifts (light- focus on leg drive and keeping a tall chest)
2. Workout Prep
1 set With Partner
10 Double Unders (each)
2 Handstand Push-Ups (each)
1 Sandbag Clean (each)
Little Caesars
Freedom (RX’d)
Teams of 2
300 Double Unders
60 Handstand Push Ups
30 Sandbag Cleans (150/100) or 30 Power Cleans (185/125)
60 Handstand Push Ups
300 Double Unders
(KG conv: SB 70/45, PC 83/56)
* This is a repeat workout from 6/3/2021
Independence
Teams of 2
250 Double Unders
50 Handstand Push Ups (1 abmat)
30 Sandbag Cleans (100/70) or 30 Power Cleans (155/105)
50 Handstand Push Ups (1 abmat)
250 Double Unders
(KG conv: SB 45/32.5, PC 70/48)
Liberty
Teams of 2
300 Single Unders
60 Pike Push Ups
30 Power Cleans (light)
60 Pike Push Ups
300 Single Unders
- Target time: 16-18 minutes
- Time cap: 25 minutes
Pistols: Week 1 Day 2
Mobility Drills – 2 rounds of:
1 minute Sumo Rocks
1 minute Kettlebell Ankle Crushers
1 minute Calf Stretch
1 minute Bottom of Knee Together Squats
4 rounds:
- 10 Deficit Pushups @ RPE 7
- 10 Ring Row – Feet Elevated @ RPE 7
- 10 Single Arm DB Skull Crusher @ moderate weight RPE 7
- 10 Single DB Double Head Curl @ moderate weight RPE 7
- 10 Single Arm KB Situps (Left)
- 10 Single Arm KB Situps (Right)
- 10 Dip Support Leg Raise
- 10 Landmine Windmills (each side)
- 15 sec hollow hold
- 30 yd Isolateral DB Farmers Carry (left)
- 30 yd Isolateral DB Farmers Carry (right)
*Rest 3 minutes b/t rounds
- 1 min foot smash w/ lacrosse ball (each side)
- 1 min Couch Stretch (each side)
- 1 min Seal Pose