Pyramid Scheme

Strength:
15 min to Complete
Split Jerk
1-1-1-1-1

Workout:
20 Strict Handstand Push Up
30 Pull Up
40 Push Up
50 Cal Row
40 Push Up
30 Pull Up
20 Strict Handstand Push Up
*22 min Time Cap

Extra Credit:
3 Sets:
20 Band Resisted Sit Up
200m Farmer Carry (50/35)

Recovery:
Banded Doorway Stretch
Downward Dog

You Want Some Mo:
Every Minute On The Minute
5 Burpees
Max Rep Dumbbell Thruster (50/35)
*Go until you complete 50 DB Thrusters

Topsy Turby

Skill:
Handstand Walk

Workout:
4 Rounds
8 Deadlift (225/155)
20' Handstand Walk (1 Wall Climb)

-Rest 2 min-

3 Rounds
6 Deadlift (275/185)
40' Handstand Walk (2 Wall Climb)

-Rest 2 min-

2 Rounds
4 Deadlift (315/215)
60' Handstand Walk (3 Wall Climb)

Extra Credit:
3 Sets
2 Legless Rope Climb
60m Sled Push

Recovery:
Lacrosse Ball Roll Shoulder
Kitchen Sink Stretch

You Want Some Mo:
30 Back Squats @ Bodyweight

Abbate

Skill:
Clean & Jerk

Workout:
1 Mile Run
21 Clean & Jerks (155/105)
800m Run
21 Clean & Jerks (155/105)
1 Mile Run
Dedicated to U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, HI, assigned to the 3rd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based out of Camp Pendleton, CA, who was killed on December 2, 2010, while conducting combat operations in Helmand province, Afghanistan.

He is survived by his wife Stacie Rigall, son Carson, mother Karen Binion, father Salvatore Abbate, and siblings Dominica Abbate, Elliot Abbate, Valerie Binion, and Kelly Binion.


Extra Credit:
3 Rounds
20 Hollow Rocks
10 Reverse Hyper

Recovery:
Foam Roll Back
Kettlebell Psoas Smash

You Want Some Mo:
1k Row
3 Min Rest
600m Row
1:30 Rest
200m Row

Triple Threat

Strength:
20 min to Complete
Front Squat
8-8-8

Workout:
In Teams of 3
15 min As Many Rounds As Possible
15/12 Calorie Ski
30’ Sandbag Carry (150/100)
1 Sandbag Clean
30’ Sandbag Carry
*2nd person can start Ski Erg when person in front of them gets off

Extra Credit:
3 Rounds
10 Medicine Ball Hamstring Curl
20 Russian Twist

Recovery:
Straddle Stretch
Barbell Smash Quads

You Want Some Mo:
100 Kettlebell Swing
Rest 2 min
50 Burpees

The Whole Kit and Kaboodle

Skill:
Movement Review

Workout:
In Teams of Two
60/45 Calorie Row
60 Handstand Push Up
60/45 Calorie Row
60 Wall Ball (25/20)
60/45 Calorie Row
60 Chest to Bar Pull Up
60/45 Calorie Row

Extra Credit:
3 Sets:
15 GHD Back Extension
:45 Side Plank L
:45 Side Plank R

Recovery:
Straddle Stretch
Foam Roll Lats

You Want Some Mo:
3 Rounds
200m Run
50’ Out and Back Farmer Carry (70/53)
:90 Rest