Tuesday
Warm-up
Warm-up
AMRAP x 6 MINUTES
4 Push-Up to Pike
8 Alt. Elbow to Instep
8 Single DB OH Press
8 DB Goblet Squat
4 Push-Up to Pike
8 Alt. Elbow to Instep
8 Single DB OH Press
8 DB Goblet Squat
Strength
Shoulder Press (1×1+ @ 95%)
Workout
Metcon (Time)
FOR TIME
21-15-9
Handstand Push-Up
Unbroken DB Front Squats (Athlete Choice)*
21-15-9
Handstand Push-Up
Unbroken DB Front Squats (Athlete Choice)*
-Rest 1:00-
12-9-6
Unbroken DB Front Squats*
Handstand Push-Up
(Score is Total Time)
*Each time you break in the FS, perform 3 Hand Release Push-Ups. If perform unbroken, no Push-Ups performed.
HSPU Option 1: Pike Push-Up
HSPU Option 2: Strict DB Press
Cool Down
Warm-up
FOR RECOVERY
1:30 Elbow to Instep w/ thoracic rotation (L)
1:30 Elbow to Instep w/ thoracic rotation (R)
3:00 Frog Stretch
1:30 Elbow to Instep w/ thoracic rotation (L)
1:30 Elbow to Instep w/ thoracic rotation (R)
3:00 Frog Stretch
(No Measure)
1×3 @ 85%
1×1+ @ 95%
*Based on 90% of Heavy 1-Rep. The 1+ is optional to perform an additional heavy rep if the athlete can perform without compromising mechanics.
Week 4 of 9
(Score is Weight)