6/3
Warm Up/Mobility
Warm-up
2 Sets
1:00 Cardio (your choice)
30 Single Unders
5 Barbell Presses
5 Hi Pulls
5 Power Cleans (add weight)
1:00 Cardio (your choice)
30 Single Unders
5 Barbell Presses
5 Hi Pulls
5 Power Cleans (add weight)
— Skill Work/Progression of Handstand Push ups—
Strength
Back Squat (6×1)
6 Sets to Build to a Heavy
Metcon
Metcon (Time)
Partner Workout:
150 Double Unders (complete at the same time)
30 Strict Handstand Push Ups (split)
30 Power Cleans (205/135) (split)
30 Strict Handstand Push Ups (split)
150 Double Unders (complete at the same time)
150 Double Unders (complete at the same time)
30 Strict Handstand Push Ups (split)
30 Power Cleans (205/135) (split)
30 Strict Handstand Push Ups (split)
150 Double Unders (complete at the same time)
Finisher
Metcon
10-10-8-8 Bulgarian Split barbell in back rack squat (each side) (build to challenging weight for each set)
4×10 single leg single Dumbbell (Or Kettlbel) RDL (moderate/heavy) (each side)
3×12 Cossack squats (bodyweight to light plate) (each side)
4×10 single leg single Dumbbell (Or Kettlbel) RDL (moderate/heavy) (each side)
3×12 Cossack squats (bodyweight to light plate) (each side)
Metcon
3 Rounds:
10-15 Bent Over Single Arm Rows (R/L)
15 Single Leg Calf Raises (R/L)
:45 Side Plank Hold (R/L)
10-15 Bent Over Single Arm Rows (R/L)
15 Single Leg Calf Raises (R/L)
:45 Side Plank Hold (R/L)
Metcon
Metcon (Time)
40/32 Calorie row
20 Muscle ups
-Rest 5 minutes-
40/32 Calorie row
40 Strict Handstand Push Ups
-Rest 5 minutes-
40/32 Calorie row
20 Muscle ups
40 Strict Handstand Push Ups
20 Muscle ups
-Rest 5 minutes-
40/32 Calorie row
40 Strict Handstand Push Ups
-Rest 5 minutes-
40/32 Calorie row
20 Muscle ups
40 Strict Handstand Push Ups
Post Workout Mobility
Banded Bully
Classic Calf Stretch
Classic Calf Stretch