Thursday, June 1, 2017


5:00 AMRAP
10 Second Handstand Hold Facing the Wall
10 Hollow Rocks
5:00 AMRAP
5 Ring Rows
5 Strict Ring Dips (or 5 Deficit Push Ups)

15:00 EMOM
Min 1: 5 DB Push Press (athletes choice)
Min 2: 15 Sit Ups
Min 3: 10 Unbroken Wall Balls (20/14)
Min 4: 5 Max Effort Box Jumps
Min 5: 12 KB Swings (1.5/1)

Tip of the Day
What the heck is a max effort box jump? The point of the box jump is to train explosive hip power/drive.  So many people rely on just their calves for jumping, which does not transfer over to our Olympic lifts or any other movement requiring fast hip extension.  So today, we want you to pick the highest box possible and work on landing quietly and standing tall, not in a squat.