Jan. 10, 2022
Strength:
5 Front Squats, pick load
Every 2:30 for 12:30.
Second week of our front squat progression. We are going after some volume here to build strength and capacity.
"Not an Ambi-Turner"
Complete as many rounds as possible in 12 mins of:
8 Devil Press, 50/35 lbs
12 Alternating Pistols
16 Box Jump Overs, 24/20 in
12 Dumbbell Alternating Lunges, 50/35 lbs
8 Strict Handstand Push-ups
Goal: 3+ rounds
The goal with this workout is muscular overload and stamina. There is a heavy emphasis on the legs, but we haven’t forgotten about adding in a little challenge to the overhead press here with the combo of devil press and handstand push-ups. Coming back around on set two will create a big challenge going straight from handstand push-ups right into the devil press.
L2:
Complete as many rounds as possible in 12 mins of:
8 Devil Press, 35/25 lbs
6 L/6 R Pistol Box Step Downs
16 Box Jump Overs, 24/20 in
12 Dumbbell Alternating Lunges, 35/25 lbs
8 Handstand Push-ups
L1:
Complete as many rounds as possible in 12 mins of:
8 Burpees
6 L/6 R Pistol Box Step Downs
16 Lateral Dumbbell Hop Overs
12 Dumbbell Alternating Lunges, 25/15 lbs
8 Dumbbell Push Press, 25/15 lbs
Bodyweight Variation:
AMRAP in 12 mins of:
12 Burpees
12 Alternating Pistols
16 Box Jump Overs, 24/20' in
Walking Lunges, 50 ft
8 Strict Handstand Push-ups