Workout of the Day
12x45s
2 strict press or straight set of strict HSPU

For today’s skill work you have a choice between a straight set of strict handstand push-ups or 2 strict press with a barbell. Whether you decide to flip upside down or not we will be working on strict pressing strength today. If you are choosing to do strict handstand push-ups make sure you can complete reps with one to two ab-mats max. If you need more than two ab-mats to get reps done it would probably be more worth your while to grab a barbell and work on strict press to build more strength. You can choose to work with one weight the whole time for the strict press or add weight as you go.

Workout of the Day
AMRAP in 20 minutes
200m run
21 push ups
12 kettlebell swings

You’ll just need a kettlebell for this fairly simple twenty minute triplet. The sticking point for most will be the push-ups. Work through these in quick small sets and hold yourself to a high standard to keep this movement strict. You can work from your knees, toes or with your hands on a box. Make sure to move through the full range of motion by making quick contact with the floor and pressing to full lockout at the top of each rep. A workout like this would be a great time to bump the kettlebell weight up a bit if that’s something you’ve been thinking of doing. Use the run as a bit of recovery so that you are ready for the next set of push-ups when you get back into the gym. Your score today will be total rounds plus any extra reps.

standard: 24/16 kg
rx: 28/20 kg
sport: 32/24 kg
overachiever: 40/32 kg

CFD at home:
If you have a kettlebell at home you can use it today. If you only have a dumbbell you can either use it for swings or switch the movement up for alternating hang cleans or hang snatches in their place. The only other thing to adjust will be the run if you don’t have a good place for this. You could choose two options here. One would be to cut the run and leave the swings and push-ups as is but decrease the AMRAP to 10 minutes instead of 20. If you want to keep the twenty minutes on the clock you’ll want to replace the run with something else. Any simple movement that would take about one minute would be a good option: 40-50 double or single unders, 12-15 broad jumps or 50 lateral hops would all be good options in place of the 200 meter run. Your score today will be total rounds plus any extra reps. See you on the leaderboard!