20-Minute AMRAP:
8 Strict Pull-ups
8 Box Jumps, 36″
12 Kettlebell Swings, 2 pood
In honor of U.S. Army Major Thomas E. Kennedy, 35, of West Point, New York, died on August 8, 2012
To learn more about TK click here
2&2, 10 rounds each, 2 min ON: 2 min OFF:
21 Air Squats
15 Sit-Ups
9 Push-Ups
Max Cal Row/Ski or Assault Bike
2&2, AMRAP x 40 min:
40 cal Row/Ski Erg or Assault bike
40 Alt reverse Lunges
40 Single arm Devils press
40 Sit-Ups
AMRAP x 14 min:
7+7 DB Power Snatches
7 DB Box Step Overs
On min 0,2,4,6,8,10,12:
20 Mountain-Climbers
(Increase load from last week)
4 rounds:
16 DB Front rack Curtsey Squats (alt)
16 Gorilla Row
4 rounds:
8-10 reps/side of Banded Single Leg RDL
8-10 DB Skull crusher
12 Dead bug
2&2 for time:
Buy in:
1200 m Row/Ski Erg/Assault Bike
Then 2 Rounds of:
130 Wall ball shots
130 Air Squats
130 Double-unders
Buy out:
1 synchronized Wall Climb
Handstand Walk Progressions –
A1. For time, perform one set of:
Hand Plank Shoulder Taps x 30 reps
A2.
Option 1 –
EMOM for 4 min (2 sets) of:
Interval 1 – Handstand Marching with Feet on Box x 30 sec (hands turned out to the sides)
Option 2 –
EMOM for 4 min (4 sets) of:
Wall-Facing Handstand Marching x 30 sec (hands turned out to the sides)
Option 3 –
EMOM for 4 min (4 sets) of:
Handstand Walk x 1-3 meters
A3.
Every 30 sec, for 3 min (2 sets) of:
Interval 1 – Donkey Kick x 6-10 reps
*Remember to try to control the landing on your feet so you make as soft an impact as possible when you land on the floor.
Interval 2 – Kick to Handstand on Wall (with hands turned out) x 4-6 reps
Interval 3 – Back-To-Wall Handstand Hold x 10-15 seconds
For time:
Buy in: 30 sec Wall Sit
Then:
10-20-30-40-50 reps:
Kettlebell Swings
After each set KBS:
10 Box Jump Overs
Buy out: 30 sec Plank Hold
A1. EMOM x 4 min: (2 sets) of:
Interval 1 – Back-To-Wall Donkey Kicks (with fingers turned out) x 6-10 reps
Interval 2 – Kick to Handstand on Wall x 45 seconds effort
A2.
EMOM x 4 min: (2 sets) of:
Interval 1 – Cartwheel from Wall Practice x 40 seconds effort
Interval 2 – Reverse Snow Angels x 15 reps @ 1010
5 Rounds of:
50 Double-Unders
12 Kettlebell swings
12 Goblet squats
Time cap: 13 min