Workout of the day – Monday November 13th 2023
3 rounds of:
10 KB goblet hold lunges
10 no pushup burpees (aka squat thrusts)
4×15 at ~60% of 1RM
Accessory: 3×20 double KB front rack march steps
Note: perform your accessory lift while “resting” between your main lift sets.
For time, 21-15-9 reps of:
Squat snatches 85/60 lbs
Deficit handstand pushups 4/2 in
Time cap: 13 min
Goal: <10 min
Scaling: handstand pushups should be done in 3 sets or less, choose a scaling option appropriately from standard kipping HSPUs, pike pushups on box/ground, deficit regular pushups, etc..
Snatches should be done in 4 sets or less each round.
4 rounds for load and quality:
16 double DB front squats
16 alternating plank DB pull throughs
For time, 15-10-5 reps of:
Dumbbell beastmakers 50/35 lbs (aka manmakers = 1 pushup on DBs + 1 DB renegade row right + 1 pushup on DBs + 1 DB renegade row left + 1 DB clusters)
**75 double unders after each round of beat makers, including the last one
Time cap: 16 min
Goal: <12 min, you should be able to get 3+ beast makers per minute.
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