FIT
WARM-UP
:30 of Each
Jumping Jacks
Plank Shoulder Taps
Fire Hydrants (:15/:15)
Tripod Push-Ups
Jump Squats
x3
FIT
STRENGTH
Barbell
EMOM 12
Min 1 – 5 Push Press
Min 2 – 5-10 Strict Handstand Push Ups
No Barbell
EMOM 12
Min 1 – 16 Alt Arnold Press
Min 2 – 5-10 Strict Handstand Push Ups
Min 3 – 25sec Side Plank/side
Choose weight between 70-80% of 1 RM for push press.
Modify handstand push ups to pike or tripod push ups as needed.
WOD
“Hope”
3 Rounds – 1:00/Station (FGB style)
– Burpees
– Power snatch (75/55)
– Box jump
– Thrusters (75/55)
– CTB pull ups
– REST
Substitutes:
Power snatch – db/kb snatch OR ball slams
Box jumps – jumping lunges OR broad jumps
Thrusters – dbs/kbs
Pull ups – sumo deadlift high pulls
COOL DOWN
1:00/side Doorway
1:00/side Sleeper
WARM-UP
:30 Jumping Jacks
:30 MC w Twist
:30 Front Squats
:30 Strict Press
:30 plank
X3
BURN
EMOMx15
1. 10 Squat Cleans
2. 15 Alt DB snatch
3. Grasshoppers
–Rest 2:00–
EMOMx12
1. 12 Romanian Deadlifts
2. 12 Good Mornings
3. 12 Jump Lunges
