"Carnival Vista"

"Carnival Vista"
Wednesday

STRENGTH/POWER
Back Squat
18 Minute segment.
Build up to a heavy set of 20 reps.

If you performed this in the last 2 weeks, attempt to beat your previous load by 5Lbs.

CONDITIONING
4 Minute AMRAP
30 Alternating DB Snatches 35/25
30 Burpees
Max Calorie Row/Bike in Remaining Time

Rest 2 Minutes

For Time:
30 DB Snatches 35/25
30 Burpees
30 Calorie bike/row
7 Minute cap on for time segment

Level 3- 50/35
Level 2- 35/25
Level 1- A weight to do all 30 reps unbroken

“Celebrity Equinox”

“Celebrity Equinox”
Tuesday

STRENGTH/POWER
Power Clean

Every :90 for 6 rounds. If you tested your 3RM these should be starting at 90%. If you did not test, practice technique or aim for a challenging weight, but one that lets you build up each round.

CONDITIONING
40-30-20-10 Wall-Balls 20/14
80-60-40-20 Double Unders

*Scaling for double unders can be 2-1 singles, mountain climbers, penguin jumps, or other variations.

14 Minute Time Cap

“Fresh Prince of Bel-Air”

Monday
“Fresh Prince of Bel-Air”

STRENGTH/POWER
Handstand Push-up

Practice handstand push-ups for 20 Minutes (wall-Walk, negative, etc).
If proficient, perform 2x5 Minute AMRAP of HSPU, each set being no more and no less than 3 reps. Rest 2:00 between AMRAP's

CONDITIONING
14 Minute AMRAP
3-6-9-12
Ring Dips
DB Front Squat

Reset back to 3 after finishing the 12's

Level 3- 40/25# DB's
Level 2- 30/20#
Level 1- Push Ups and a weight that allows for small breaks between sets. 5+ in a set

417

Friday

Skill
Muscle Up/Pull-Up Skill
Spend 15 Minutes practicing muscle up/pull-Up progressions

Level 3- If focusing on Pull-Ups perform 3 sets of AMRAP strict into AMRAP kipping, rest 2:00.
If doing Muscle Ups perform 3x2:00 AMRAP, rest 2:00 between AMRAP's 

Conditioning
In 15 Minutes complete:
30 Box Jumps 
30 Shoulder to Overhead
30 T2B
then transition into an AMRAP in remaining time of
7 Box Jumps
7 Shoulder to Overhead
7 T2B

Level 3- 30/24, 135/95
Level 2- 24/20, 95/65
Level 1- A weight that lets you perform the 30's in smooth and consistent sets.