Wednesday 02.07.2025
- Kat
- Jun 29
- 2 min read
Fitness:
A. 10 minutes to practice either
Handstand Holds on wall or
Back to Wall alternate leg extensions.
B. For time:
60/48 Calorie Row
30 Lateral Barbell Burpee
30 Push Ups (12 min checkpoint)
40/32 Calorie Row
20 Lateral Barbell Burpee
20 Deficit Push Up (2") (20 min checkpoint)
20/16 Calorie Row
10 Lateral Barbell Burpee
10 Deficit Push Up (4")
*24 min time cap, checkpoints for each third.
Performance:
A. See Fitness
B. For time:
60/48 Calorie Row
30 Lateral Barbell Burpee
30 Strict Handstand Push Up (12 min
checkpoint)
40/32 Calorie Row
20 Lateral Barbell Burpee
20 Wall Facing Strict HSPU (20 min
checkpoint)
20/16 Calorie Row
10 Lateral Barbell Burpee
10 Strict HSPU
*24 min time cap, checkpoints for each third.
*Modify HSPU to banded wall, if you can't do
at least 5 on there with yellow bands - do a
Pike HSPU
Weightlifting:
(0 - 15 min)
A. Banded Deadlift: 5 x 3 x 70%
*Orange / Yellow Band
*Clean Grip
(15 - 30 min)
B. Close Grip Bench Press: 4 x 6-8 x 65-70%
*Stay inside rep range, don't go to failure.
*If you didn't do Monday's Front Squats do them now. If you did:
(30 - 45 min)
5s x 2 Clean Shrugs + Hang Power Clean
*Don't go below mid thigh on all reps and keep them fast / tng style. Want this fast and dynamic Sweat:
A. For time:
100/70 Calorie Echo Bike
*OT2M (including the 0:00)
10,9,8,7 etc Burpee Box Jumps Over (24/20"")
*20 min cap
B. 4 Rounds OTM:
M1: 10 GHD Sit Ups
M2: 10 Med Ball Hug alt Step ups (20/14lbs)
M3: 10 DB Bench Press
Compare to 14/5/25
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