Wed June 25 "Crop Circles"

Move

1) Back Squats: 3 x 10 Building

2) 18 Min AMRAP

2 Gym Lengths Bear Crawl
10 Walking Lunges (Dumbbell by Sides)
10 Knee Raises
Rest 1 Minutes

Train

1) Back Squats: 3 x 10 @ 60%

2) Crop Circles

For Time (18 Min Cap)
Cash In: 30m Handstand Walk
30m DB Farmers Lunge (50/35)
30 Toes to Bar
20m DB Front Rack Lunge
20 Toes toe Bar
10m Overhead Lunge
10 Toes to Bar
Cash Out: 30m Handstand Walk

Stimulus

1) These sets are focusing on our hypertrophy block, with larger sets and lower weight. This is part of a deload week from all the heavy barbell work. Hips and knees should reach full extension at the top of each rep, and hips should pass below the knees in the bottom of the squat.

2) This workout starts with a cash in of a 30m handstand walk. Then you will work through the middle portion of the workout that increases in difficulty of lunges but decreases reps. Grip will be a factor when working with all these dumbbell movements. Work in 10m lengths for handstand walks and lunges. Choose handstand walk distances that take less than 6:00 to complete. Use double dumbbells for all movements. The weight you choose for the dumbbells should be based off of your overhead lunge capacity. Choose a toes to bar variation that allows you to finish each round in no more than 3, 2, and 1 minute respectively. Arms must be locked out in the overhead position.

Extra Credit

10-8-6-4-2 Minute Bike
5-4-3-2-1 Minute Row