Handstands

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

Skill Work

10 Min Handstand Work

• Handstand Push-ups
• Handstand Walks
• Pike Push-ups
• Work on Handstands

Clock will be set as a 10 min EMOM

Conditioning

5 rounds for time

• 10 x DB/KB 1 arm alt hang clean and jerk (50+/ 35+)
• 10 x DB/KB Box step-ups (same weight)

Objectives of Today’s Training

• Create Pulling Strength
• Improve Pressing Strength
• Gymnastics Practice

Workout-1

Strength

Press

• Press Warm-up Sets
• 5, 3, 1+ (75, 85, 95% of 1rm x 90%)

Deadlift

• Deadlift Warm-Up Sets
• 4 x 3 @ 85% of 1RM

Workout -2

Chipper for Time

• 800m Ski or 1000m row
• 50ft handstand walk or 50 shoulder taps
• 40 wall balls (20/14)
• 30 knees to elbows
• 20 hand-release push-ups
• 10 dips
• 1000m Bike Erg or 30/20 Cal AB (Standing only)

Objectives of Today’s Training

• Create Pulling Strength
• Improve Pressing Strength
• Gymnastics Practice

Workout-1

Strength

Press

• Press Warm-up Sets
• 3, 3, 3+ (70, 80, 90% of 1rm x 90%)

Deadlift

• Deadlift Warm-Up Sets
• 4 x 5 @ 80% of 1RM

Workout -2

5 rounds

• 6 Handstand Push-ups or Kick-ups
• 9 GHD Sit-ups or Toe-to-bar
• 12 cal Ski-Erg or Rower

Objectives of Today’s Training

• Create Pulling Strength
• Improve Pressing Strength
• Gymnastics Practice

Workout-1

Strength

Press

• Press Warm-up Sets
• 5, 5, 5+ (65,75,85% of 1rm x 90%)

Deadlift

• Deadlift Warm-Up Sets
• 5 x 1 @ 85% of 1RM

Workout -2

21, 15, 9

• KB Box Step Ups (35/25 – 24/20)
• Handstand Shoulder Taps
• Knees-to-Waist (20/14)