Tuesday 10/27

handstand development, then

for 20 minutes:
20 kettlebell swings
15 v-ups
10 weighted lunges

This is not for time or for reps- quality first! Keep moving and see if you can pace your movement for big sets. Slow motion > no motion.

Post results to comments!

A. muscle-up work

B. 10k meter row (@2:30-2:36/500m pace)

– Take your target 2k, divide by 4 for your 500m pace. Multiply by 125-130% to find your 500m pace for your 10k.


for time:
1000m row
50 thrusters, 20/15kg
30 pullups

3 rounds for time:
500m row
12 deadlifts, BW/.7BW
21 box jumps, 24/20″

3 rounds for time:
400m run
21 kettlebell swings, 24/16kg
12 pullups

D. cooldown stretch


1. burpees
2. squats
3. push-ups
4. hollow rocks
5. SL hip thrusts
6. lunges

1 min iso hold (your most challenging handstand progression) between tabatas for active rest

Test Thursday 4/15


Track Thursday (RAIN OR SHINE!)

10 rds for time:
200m run
walk rest of the track
UB american-style KB swing, 20/12kg



3 rds for time:
500m row
12 deadlifts, 1.5BW/BW
21 box jumps, 24/20″