Friday, dec 30

Strength:

Every 3 mins for 12 mins: Front Rack Reverse Lunges

1x [ 8 L/8 R Front Rack Reverse Lunges ], pick load

Every 3 mins for 12 mins.

Athlete Instructions

1RM Front Squat

"Rent"

AMRAP 9 mins: Bar Muscle-ups, Handstand Push-ups, and Alternating Pistols

Complete as many rounds as possible in 9 mins of:

4 Bar Muscle-ups

8 Handstand Push-ups

12 Alternating Pistols

Athlete Instructions

We are looking for a quick density based gymnastics workout today with bar muscle-ups + handstand push-ups + alternating pistols. Each movement is meant to be in working range that should be able to be done unbroken or atleast the first couple sets with very brief transitions between movements as there if very minimal interference between them.

Competitor: Wear a 20/14 lb weight vest

L2: Complete as many rounds as possible in 9 mins of:

4 Burpee Chest-to-bar Pull-ups

8 Box Pike Handstand Push-ups

12 Single Leg Box Squats

L1: Complete as many rounds as possible in 9 mins of:

4 Burpee Jumping Pull-ups

8 Kneeling Dumbbell Strict Press, pick load

12 Alternating Box Step-ups