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THURSDAY A. Every 90 seconds, for 18 minutes (3 sets of each): Station 1 – Rolling Pistol or Roll to Candlestick x 10 reps Station 2 – 30 seconds for Max Reps of Strict Handstand Push-Ups or 5-second Eccentric Descent Handstand Push-Ups Station 3 – 60 seconds of Hollow Body Hold Station 4 – Bar Muscle-Ups or Ring Muscle-Ups x 3-5 reps B. Three sets for max reps of: 60 seconds of Burpees Rest 60 seconds 60 seconds of Box Jump or Step-Overs Rest 60 seconds 60 seconds of Dumbbell Plank Rows (hold push-up position, row left, row right…repeat) Rest 60 seconds 60 seconds of Toes to Bar Rest 60 seconds
WEDNESDAY “Mamba” Complete as many rounds and reps as possible in 18 minutes of: 5 Ring Muscle-Ups 8 Power Cleans (185/125 lbs) 24 Box Jumps (30″/24″) “Mamba” celebrates the career of NBA legend Kobe Bryant. 18 minutes for his 18 consecutive All-Star game appearances, 5 ring muscle-ups for the 5 NBA championship rings he earned with the Lakers, 8 power cleans for his jersey number from 1997-2006, and 24 box jumps for his jersey number from 2006-2016.
TUESDAY A. Back Squat *Set 1 – 5 reps @ 65% *Set 2 – 4 reps @ 75% *Set 3 – 3 reps @ 80% *Set 4 – 2 reps @ 85% *Set 5 – 1 rep @ 90% *Set 6 – 10 reps @ 70-80% Rest 2 minutes between sets. B. Every minute, on the minute, for 6 minutes: 6 Thrusters (115/75 lbs) 6 Burpees Over the Barbell If you fail to complete your round within the 60 seconds, continue and finish it in the following 60 second period, then wait until the top of the next minute to jump back in on schedule.
FRIDAY A. Three sets, not for time, of: 15′ Rope Climb x 3 ascents Strict Handstand Push-Ups x Max Unbroken Reps B. Four sets of: Bench Press x 4-5 reps Rest as needed C. Complete as many rounds and reps as possible in 20 minutes of: Run 400 Meters 6/4 Muscle-Ups 20 Kettlebell Swings (32/24 kg) 40 Double-Unders
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