MONDAY WORKOUT

Skill Work 10 - 15 Minutes

Rowing - something we haven't done skill work on in a while. Let's clean up some of your Row technique. We aren't going to do a ton of meters, we are going to focus on the quality of the meters you actually do row for this skill session.

Then

As Many Reps As Possible in 6 Minutes:

Kettlebell Swings (53/35)

Hand Release Push-ups

Rest 1 Minute and quickly record your score.

As Many Reps As Possible in 6 Minutes:

Wall Ball Shots (20/14)

Med Ball Sit-ups (20/14)

*Today you determine how many reps of each movement you will accomplish, with the goal being to get as many total reps as you can in the time allotted, so keep a running total of your reps. You will be able to switch between the two movements whenever you want, but you will be limited to ONLY those two movements in each 6 Minute period. The scale for the Hand Release Push-ups will be Bar Push-ups in the rack. For the Med Ball Sit-ups, the Med Ball MUST touch the floor over your head while your shoulders are in contact with the floor, and the center of the Med Ball must pass between, or over, your knees when you sit up.

SATURDAY

In teams of 3:

12 Total Rounds of

5 Box Jumps (24"/30")
10 Ring Push-ups
15 Med Ball Sit-ups (14/20)

*Each teammate will complete a full round before the next team member begins working. There will be 3 positions for this workout. Position A will be resting. Position B will be holding a plate above their head (45/25) the entire time Position C is working through their round of work. Each team member will continuously cycle through each position until 12 Total Rounds of work have been completed. If Position B has to lower the plate below the top of their head, Position C must stop working until the plate is back in position above the head. For the Med Ball Sit-ups, the Med Ball must touch the floor behind your head in the down position, and the center of the Med Ball must pass between your knees in the up position.

SATURDAY

Skill:
8 Minutes
Kipping Handstand Push-ups

Then...

5 Rounds For Time:

10 Med Ball Sit-ups (14/20)
20 No Squat Wall Ball Shots (20/14)
30 OH Walking Lunges (20/14)

*All movements will be done with the same Med Ball.