15/02 – Ferrero Rocher

WARM-UP

• Banded Shoulders + Glutes

-into- 8:00 AMRAP:

• 30-second Row (build in pace)
• 3 Bench Press (empty bar – build across)
• 5 Dumbbell Front Squats
• 5 Dumbbell Push Press

STRENGTH

5 sets x 2 Bench Press @85% of Heavy Single (Week 1)

• Complete a set on the 2 minutes *

WORKOUT PREP

2 sets:

• 5/4 Calorie Row
• 3 Dumbbell Thrusters
• *Build in pace and weight

“FERRERO ROCHER”

FIRE

For Time (15min cap):

• 2000/1750m Row
• *Every 2:00 (including 0:00) perform 10 Dumbbell Thrusters (22.5s/15s)

WATER

• 1750/1500m Row
• 15/10 DBs

EARTH

• 1200/1000m Row
• Own weight

Large Class Option

• Teams of 2 For Time:
• Accumulate 200/160 Calorie Row
• One partner rows while the other performs 10 Dumbbell Thrusters. At the top of every minute, partners rotate

GYMNASTIC SKILLS

5 minutes of Intro/Cues

• Cue 1: Brace the core & press the entire hand to the ground to set up in the handstand
• Cue 2: Lean slightly to fingertips to create a slight tripod on the way down – continue PRESSING
• Cue 3: Neutral head and SQUEEZE abs as you touch the top of the head
• Cue 4: Move hands DOWN into the ground and remain tight in glutes and core on the way up.

WORKOUT

• Advanced – EMOM 6 Minutes:
  • Odd Minute: 5 Wall-Facing Handstand Push Ups
  • Even Minute: 15m single dumbbell overhead walking lunge 22.5/15 (7.5m each arm)

• Intermediate – EMOM 6 Minutes:
  • Odd Minute: 3-5 Strict Handstand Push Ups
  • Even Minute: 15m single dumbbell overhead walking lunge 15/10 (7.5m each arm)

• Beginner – EMOM 6 Minutes:
  • Odd Minute: 3-5 Box Handstand Push Ups OR 5 Push Ups
  • Even Minute: 15m single dumbbell overhead walking lunge (light)