Blackout (at home and limited equipment)
Warm up
2 rounds
10 shuttle runs 10ft
10 jumping jacks
10 squats
10 push ups
Head to toe dynamic stretching
METCON
For time:
10-1
Handstand push ups
1-10
Squat cleans
Note: For the squat clean, use whatever you have at home. Barbell, dumbbells, kettlebells, odd object, sand bags or a backpack filled with objects.
Firebreathers
Strict handstand push ups
Optional striking wod**But highly recommended**
10 round fight
1min AMRAP
1-2-3
2-1-4
1-2-3-2
1min rest
Notes:
Side step after each combo
Throw each combo with a sense of urgency and commitment
Rotate on each strike
If you have a heavy bag, use it, otherwise, shadow striking
1= Lead straight
2= Rear straight
3= Lead hook
4= Rear hook
Maintenance/Mobility
Half straddle 2min per side
Down dog
Cobra 2min
Down dog 1min
Puppy dog 2min
Pyro weightlifting
10 sets
1 hip clean
1 hang clean
1 low hang clean
3 split jerks
**PVC pipe or broomstick but if you have an empty bar, go for it**
Note: Perform each set with genuine effort. Brace the core, hold your breath, explode at the hip extension. Deliberate practice
