Chipperific Fitness Workout #164

Day 60/112

Skill Work:

Handstands and Handstand Push-Ups

For no more than 15 minutes, work on either your handstands against the wall or your handstand push-up. 

Work on your starting position to get in the handstand: arms locked, hands overhead. Additionally, practice the hollow position while upended.

To scale your HSPU, add 1, 2 or even 3 AbMats. Get comfortable with breaking the lock on your arms FIRST before attempting full HSPUs. 

INTENSITY:

FOR TIME

Run 800m

5 Muscle-Ups

10 Back squat (225/185) 

15 Deadlift (225/185) 

20 Push jerk (135/95) 

Run 800m

Muscle-Ups sub: 2 Ring Row, 2 Ring Dip per rep; 

CUT-OFF: 30 minutes

RESET:

Mobility and Roll-Out as directed by coach.

Run, Swing and Slam Fitness Workout #152

Day 43/112

INTENSITY:
3 Rounds for Time of:
800m Run
21 KB Swings (1.5p / 1p)
15 Ball Slams

RESET:
One-Arm Barbell Press (Spear Press)
Work for 10 minutes, increasing the weight up from 45# as necessary

http://www.weighttraining.com/exercises/one-arm-barbell-military-press

Run, Deadlift and HSPU Fitness Workout #113

Day 41/58

INTENSITY:
3 Rounds for Time of:
800m Run
21 Deadlift (185/135)
12 HSPU

RESET:
2 Rounds of:
15 GHD Sit-Ups
10 Air Squats
5 Man Makers

Running, Swinging, Slamming Fitness Workout #73

Day 103/112

INTENSITY:
3 Rounds for Time of:
800m Run
21 KB Swings (1.5p / 1p)
15 Ball Slams

RESET:
Skill Check
One-Arm Barbell Press (Spear Press)
Work for 10 minutes, increasing the weight up from 45# as necessary
http://www.weighttraining.com/exercises/one-arm-barbell-military-press

Run, Double, Row Fitness Workout #43

Day 62/112

INTENSITY:
Run 1600m
100 Double Unders
Row 2000m

RESET:
2 Rounds of:
50' Bear Crawl
15 Cobra Push-Ups
60s Plow Pose

Ring Push-Up Fitness Workout #42

Day 59/112

INTENSITY:
3 Rounds for time of:
800m Run
15 Ring Push-Ups
50 Sit-Ups

RESET:
2 Rounds of:
Skin-the-Cat and max hold (up to 15 seconds)
Spiderman Stretch 60s ea leg
Cobra Pose 60s

Snatch Fitness Workout #24

Phase 1 - Day 31/112

INTENSITY:
3 Rounds for Time of:
800m Run
10 KB Snatch (1.5p/1p)
25 Sit-Ups

RESET:
10 Minutes Practice:
Handstand to Forward Roll

12 JUL 2012 - 800m Run, Dumbbell Snatch, Burpees, Double Unders

HEAVY:
Rest Day

INTENSITY:
3 Rounds for Time of:
800m Run
9 Dumbbell Snatch (55/35)
12 Burpees
15 Double Unders

RESET:
3 Rounds of:
10 High Kicks, left
60 Seconds Squat Bridge
10 High Kicks, right