• "Up & Under"

  AMRAP 9:
  3 Strict Ring Dips
  3 Strict Pull-ups
  30 Double Unders
  6 Strict Ring Dips
  6 Strict Pull-ups
  30 Double Unders
  …
  [Climb By 3 Reps Each Round]

  Fitness – Single Unders
  Sweat – Kipping Rings Dips / Kipping Pull ups / Any Double Under modifications

   

  AFTER PARTY

  Cool Down

  10-15 Minutes of Stretching & Rolling

  Recommended Targets:

  • Chest
  • Lats
  • Calves
  • Triceps

   

"Big Clean Complex"

6 Sets:
3-Position Squat Clean
Push Press
3-Position Squat Clean
Push Jerk
3-Position Squat Clean
Split Jerk

Fitness – Switch Squat Cleans to Power Cleans
Sweat – Use DBs for complex instead of barbell

"Do Less"

For Time:
120/90 Calorie Bike
2,000 Meter Row
100 Double Unders
50 Toes to Bar

Fitness – 200 Single Unders or 2 min of DU practice / Knee to elbow
Sweat – Any modification of Double Unders / 100 Abmat Situps

AFTER PARTY

Midline

21-18-15-12-9:
Kettlebell Swings (70/50)
GHD Sit-ups

WORKOUT BRIEF

"Speed Demon"

AMRAP 3:
200 Meter Run
15 Lateral Barbell Burpees
Max Overhead Squats (75/55)

Rest 3 Minutes

AMRAP 3:
200 Meter Run
12 Lateral Barbell Burpees
Max Overhead Squats (95/65)

Rest 3 Minutes

AMRAP 3:
200 Meter Run
9 Lateral Barbell Burpees
Max Overhead Squats (115/85)

Rest 3 Minutes

AMRAP 3:
200 Meter Run
6 Lateral Barbell Burpees
Max Overhead Squats (135/95)

Fitness – Decrease weight/Focus on technique
Sweat – Decrease weight/Focus on technique + Regular Burpees

AFTER PARTY

Strict Gymnastics

AMRAP 7:
1 Deadstop Strict Handstand Push-up
1 Deadstop Ring Push-up
2 Deadstop Strict Handstand Push-ups
2 Deadstop Ring Push-ups
3 Deadstop Strict Handstand Push-ups
3 Deadstop Ring Push-ups
…
Add 1 Rep Each Round