Handstands

Skill Development

8 Min EMOM

• Handstand Practice

Conditioning

10 Rounds

• 10 Cal Assault Bike
• 10 Toes-to-Bar

Skill Development

8 Min EMOM

• Handstand Practice

Conditioning

30 Minutes

Spin Cycling

Skill Development

8 Min EMOM

• Handstand Practice

Conditioning

36 min Alt Intervals

6 Rounds for time. (36 min cap)

• 21 Cal Ski or Row
• 15 Cal Assault Bike
• 9 Burpees
• 3 Hang Squat Cleans. (155+/115)
• 3 minutes of rest

Skill Development

8 Min EMOM

• Handstand Practice

Conditioning

36 min Alt Intervals

5 min Work: 1 min Rest

• C2 Row
• C2 Bike or Runner
• C2 Ski

Moderate Pacing

Tabata Warm-up

• L-Sits
• Kick-ups
• Hollow-Bodies
• Planks

Skill Development

8 Min EMOM

• Handstand Practice

Strength

30 min AMRAP

• Row (Max Distance at Recovery Pace)
• 10 Pull-ups every 1k

Tabata Warm-up

• L-Sits
• Handstand Kick-Ups
• Light KB Shoulder Presses
• Hollow-Bodies

Skill Develoment

10 Min EMOM

• Max Free Standing Hand Stand

Conditioning

18 min ALT EMOM

• 6 – 8 x Toes-To-Bar
• 6 – 8 x Dips
• 1 x 45ft Body Weight Sled Pull

8 min Warm-up

2 rounds Squat Therapy

• Ankle Mobility

Strength

20 min E2MOM

• 3 – 5 Back Squats (increase weight each round)
• 3 – 5 Strict Pull-Ups

example: 45, 95, 135, 185, 225, 255, 275, 3 x 315

Conditioning

12 min AMRAP

• 5 pull-ups
• 10 Hand Stand Shoulder Taps
• 10 Weighted Lunges (2 x 35kb / 25kb)

Warm-up (8min Cap)

5 rounds

• Rowling (
• Ball Thruster for each meter away from 100 – 5 max. (50/30)
• Hand Stand Kick Up

Strength

10 min AMRAP

• 3 – Handstand Push-Ups
• 4 – Bear Hug Ball Box Carry Overs (80/50)

Goal: 8+ Rounds

Conditioning

For Time: (18 / 20 min Cap)

buy-in: 10 Seated Shoulder Presses (35/25)

• 3,000k Row
• Every 2 min 10 Seated Shoulder Presses (35/25)

Warm-up

2 Rounds 4-min (20/10) Tabata

• Front Scale Left Leg
• Front Scale Right Leg
• Back Scale Left Leg
• Back Scale Right leg
• Handstand Kick-up and Hold
• High Plank
• Low Plank
• Handstand Kick-up and Hold

Strength

16 min (30s work, 30s rest)

• Max Strict Pull-ups in 30 seconds
• Max L-Sit Hold
• Max Wall Walk
• Max Sled Pull (at least body weight)

Conditioning

10 Rounds

• 20 / 16 cal Row
• 25m Ball Carry (80lb / 50lb)

8 min Warm-up

1 rd Squat Therapy

• 1 min Squat Hold (use counter-balance as needed)
• 5 -8 Russian Baby Makers
• 5 – 8 Rack Assisted Squats (focus on upright spine)
• 5 – 8 Overhead Squats (Bar, KettleBells, etc)

3 rds

• 5 Deadlift Warm-ups
• 5 Strict Presses. (kbs)
• 1 hand stand kick-up

Strength

8-min Amrap

• 3 – Hand Stand Push-ups
• 5 – Deadlifts (225/155)

Conditioning

2 Rounds Bike Intervals

• 2 min C2 Bike goal ( 36 cal / 28 cal)
• 2 min Rest
• 2 min Assault Bike (28 cal / 20 cal)
• 2 min Rest