Wednesday, Nov 23

Holiday Hours: Wednesday: open, Thursday: CLOSED, Friday: CLOSED, Saturday: open, Sunday: open

Strength:

Strict Press : 8 @ 60%, 8 @ 65%, 7 @ 70%, 7 @ 75%, 6 @ 80%

Strict Press 1x8 at 60% 1RM

Strict Press 1x8 at 65% 1RM

Strict Press 1x7 at 70% 1RM

Strict Press 1x7 at 75% 1RM

Strict Press 1x6 at 80% 1RM

*Rest as needed between sets.

"Good & Plenty"

AMRAP 15 mins: Wall Walks, Wall Facing Handstand Push-ups, Box Jump Overs, and 2 more

Complete as many rounds as possible in 15 mins of:

3 Wall Walks

5 Wall Facing Handstand Push-ups

12 Box Jump Overs, 24/20 in

15 GHD Sit-ups

45 Double Unders

Athlete Instructions

Goal: 4+ rounds

Today, the focus is on upper body stamina and midline conditioning. The workout will start with 3 quality wall walks, where we will stay on the wall on the final rep to perform 5 wall facing handstand push-ups. The goal here is to maintain the midline and work on pressing mechanics while keeping a neutral spine. We will then get the heart rate up a bit with the box jump overs, GHD sit-ups, and double unders. Note that you will want to slow things down a bit, gather yourself, and then get into the next set of wall walks. Move steady and maintain quality mechanics throughout.

L2: Complete as many rounds as possible in 15 mins of:

3 Wall Walks

5 Piked Box Handstand Push-ups

12 Box Jump Overs, 24/20 in

15 Med Ball Sit-ups, pick load

35 Double Unders

L1: Complete as many rounds as possible in 15 mins of:

2 Wall Walks

6 Push-ups

12 Box Step-ups, 24/20 in

15 AbMat Sit-ups

45 Single Unders