Monday 6-11-18

A. Skill work HSPU & variations

  1. Kicking up to the wall
  2. Kick up to lower 3 sec pause at the bottom then fall off the wall & repeat
  3. The upside down thruster. Timing, lockout and keep your ass off the wall!
  4. Cycling HSPU / Cycling HSPU @ deficit…

Most people will be somewhere in the top four categories and can work on that skill in the EMOM (as your coach for reps to attempt during the EMOM)


5 HSPU / Pike Push Ups (use deficit if needed)



30 – 25 – 20 – 15 – 10 – 5 (TJB) Tuck Jump Burpees

20 – 25 – 30 – 35 – 40 – 45 Kettlebell Swings 35/50#

This workout starts off with 30 TJB’s (tuck jump burpees) and decreases by five reps each round. The KBS start off with 20 swings for the first round and go up by five reps per round (finishing at 45 reps). Make sure your feet go wide when you drop down and jump back and go wide when you jump forward (before jumping upward). Keep the push up as strict as possible and on your tuck jump make sure your knees go above your hip crease. Alternate back and forth between the exercises when your set number of reps is complete.

Have Fun 🙂