150202 Monday – “Downside Up”

Mobility:  None (Hip and Shoulder Mobility before class if you have time).


Skill Practice Warm Up: None.


Strength Workout: Power Snatch

6 x 3 (6 sets of 3 reps “across,” the same weight for all sets)

This is the 12th session, hit the same weight you did for your last set of 1s or 2s.

Super Set: Single Arm Ring Rows

6 x 6 (6 sets of 6 reps “across,” at the same angle for all sets)

Try lowering the angle from your last set.


Metabolic Conditioning Workout:  “Downside Up” – For time.

15 kipping handstand push ups (Performance*: 15 reps, Athletic: 2 abmats, Health: 15 db strict presses –same as below- )

21 wall ball (Performance: 20lbs/10ft, Athletic*: 14lbs/9ft, Health: 10lbs/8ft)

15 dumbbell strict presses (Performance: 45lbs, Athletic*: 25lbs, Health: 15)

15 wall ball

15 ring push ups

9 wall ball

*Women’s “As Prescribed” weights and reps (Rx)

Scaling Guide:  4 – 9 minutes (10 minute time cap)

Log your results online by clicking here.

Compare To:  2013 – 07 – 12


Optional “Cash Out”:  1 min burpee, 1 min double unders, 2 rounds.

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