Edward Blanch

GYMNASTICS: 
Handstand Push Ups 
5 rounds of 90 seconds of work followed by 90 seconds of rest (15 minutes total) 
Level 1: Buy in of 30 single unders into Max unbroken push-ups with hands on a box 
Level 2: Buy in of 30 double unders into Max unbroken box handstand push-ups 
Level 3: Buy in of 50 double unders into Max unbroken strict handstand push-ups 
* The sets of push-ups are unbroken. Work until you have to break the set, or cap at 90 seconds if you don’t need to break.

Times Union Center

Score Time

Every 2:00 (16:00)
12/10 Assault Bike
4 Squat Snatches (50%-65%)

FX: 9/6

Erie Canal
21-15-9-9 
Calorie Ski OR Row 
Dumbbell Bench Press (2×50/35) 
-rest 5:00- 
21-15-9-9 
Calorie Ski or Row 
Bench Press (115/75) 
(Female Calories: 16-12-8-8) 
(KG conv: 22.5/15 DBs, 52.5/35 Barbell) 
RX: 95/65,35/25
FX: 75/45,25/15

Total Time Cap: 25 Minutes

STRENGTH – Deadlift
18:00 to Find 
1RM Deadlift 

1777 
3 Rounds 
8 Toes to Bar 
8 Deadlifts (185/125) 
25ft Handstand Walk (Or 2 Wall Walks) 
-straight into- 
2 Rounds 
12 Toes to Bar 
12 Deadlifts (185/125) 
25ft Handstand Walk (Or 2 Wall Walks) 
-straight into- 
8 Bar Muscle Ups
RX: 16 C2B’s
FX: Scaled Wall Walks, 135/95, Knees to chest, scaled pull ups.
Time Cap:16 Minutes
“

“Karner Blue Butterfly “
(RX+)
Teams of 2 
800m Run (together) 
25 Power Cleans (155/105)
4 Rounds
Time Cap: 30 Minutes
RX: 135/95
FX: 600 Meters, 95/65

Erastus Corning 
15:00 AMRAP 
1-2-3-4-5-6-7-8-9-10….. 
Burpee Box Jump Overs (20) 
4x50ft Shuttle Runs after each set

FX: Step Ups

ACCESSORY – Turkish Get-Ups 
5 x 2 reps (each side) 
*Use a weight that is challenging but allows for good form throughout reps
“

MADTOWN 
Teams of 2 
200m Partner Run 
20 Synchro Wall Balls (20/14) 
40 Handstand Push Ups 
200m Partner Run 
20 Synchro Wall Balls (20/14) 
30 Handstand Push Ups 
200m Partner Run 
20 Synchro Wall Balls (20/14) 
20 Handstand Push Ups 
200m Partner Run 
20 Synchro Wall Balls (20/14) 
10 Handstand Push Ups 
(KG conv: 9/6 WB) 
FX: Box Handstand Push Ups,14/10 Wall Ball

THE RANCH
Every 2:00 (16:00)
15/12 Calorie Bike Erg (Or 12/10 Calorie Air Bike)
6 Hang Power Cleans + 4 Push Jerks (50-60%)

RX: 12/10

FX 10/7
“Shock Method – PRESS”
3 sets: 
5 Bench Press (Heavy) 
10 Push-ups 
15 Bench Dumbbell Fly (light) 
-Rest 2:00 between sets- 
Score = weight of the Bench

STRENGTH – Front Squat
2 sets of 1 Front Squat @93% + 3 Box Jumps (moderate-high) 
-Complete 1 set every 1:30- 2:00-

The OPEN 
200 Double Unders 
75 Air Squats 
50 GHDs (Or V-Ups) 
75 Air Squats 
200 Double Unders

FX: 75 Sit Ups, 200 Single Unders

Time Cap: 22 Minutes

STRENGTH – Deadlift

2 sets

1 Deadlift @95% + 4 Bounding Jumps

-complete 1 set every 1:30- 2:00

The Unknowable

5 Rounds

50ft Dumbbell Walking Lunge (50s/35s)

10 Burpee Box Jumps

FX: 35/25, Burpees Box Step Ups

Time Cap: 15 Minutes