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Wednesday 2/3

Accessory

10:00 EMOM 1. Single Unders

2. Wrist Circles

3. Barbell/Band Good Mornings

4. DB Push Press

5. Wall walk or Push-up->Downward Dog


Conditioning

“Porky Pig”

For Time (25:00 Time Cap)

RX

40/30 Calorie Row 50 Double Unders 15 Strict Handstand Push Ups 50 Double Unders 20 Deadlifts (225/155) 50 Double Unders 15 Strict Handstand Push Ups 50 Double Unders 40/30 Calorie Row


RX+ (25:00 Time Cap)

50/40 Calorie Row 75 Double Unders 35 Strict Handstand Push Ups 75 Double Unders 20 Deadlifts (275/185) 75 Double Unders 35 Strict Handstand Push Ups 75 Double Unders 50/40 Calorie Row

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Friday 2/26

Accessory: 5 sets 5. Negative Handstand Push-Ups * Kick and perform the descent as slow and controlled as possible (have abmat under head), once at the bottom kip back up and repeat. If unable to kip

Thursday 2/25

Strength: 3 Position Cleans (hang, below the knee, floor): - 2 sets @ 70% 1RM Clean - 3 sets at 75% 1RM Clean or a heavy moderate weight * rest 60-90 seconds between sets * *complete unbroken* Conditi

Wednesday 2/24

Accessory work: 4 Rounds 10 Bench Press (at moderate weight) 12 bodyweight rows - bar on rig 15 V-ups “Flying V” Teams of 2 2000/1600 Rowing machine or 96/72 Calorie Assault Bike 125 Synchro Air Squat

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