Friday, July 15

Friday, July 15:

Gymnastics Strength

2 RF-ME: Strict Deficit Handstand Push-ups and Strict Handstand Push-ups

2 rounds for max reps of:

Strict Deficit Handstand Push-ups, 4/2.5 in, 30 secs

Rest 1 min

Strict Deficit Handstand Push-ups, 2/1 in, 45 secs

Rest 1 min

Strict Handstand Push-ups, 1 min

Rest 2 mins

Scaling:

Option 1: No deficit across

Option 2: Add 1 AbMat (to raise the ground and limit range of motion of the arms)

Option 3: Box Pike Handstand Push-ups

Option 4: Dual Dumbbell Strict Press (start heavy and decrease loads as you increase duration)

"Dark Necessities"

AMRAP 15 mins: Echo Bike Calories, Dumbbell Bench Press, and Deadlifts

Complete as many rounds as possible in 15 mins of:

15/11 Echo Bike Calories

15 Dumbbell Bench Press, 50/35 lbs

15 Deadlifts, 225/155 lbs

Goal: 4+ rounds

We have a fun little workout here with the idea of trying to stick to about 1 min per movement. This will definitely create a solid challenge and be a full body hit. Scale the loads to allow for consistent movement and small breaks between sets. We want the bench press and deadlifts to be done in two sets or less. The Echo Bike should be done in 75 secs or less. If you work to hit each round in 3 mins and pace accordingly, this workout will go much better.

L2: 35/25, 185/125

L1: Pick load