-Warm up-
10 Minutes:
10 Burpees
6 Squat jumps
2 Laps around gym
6 Squat jumps
2 Laps around gym
5 Minutes:
3 Rounds:
10 Russian twists
5 Explosive push-ups
10 Russian twists
5 Explosive push-ups
-Weightlifting-
Every minute on the minute for 16 minutes:
Odd minutes: 3 Power Cleans @ 70%
Even minutes: 5 Handstand Push-ups, strict or at athlete's hardest progression
Handstand push-up scaling options. Choose from skill development or conditioning.
Skill Development Progressions: (in order from hardest to easiest)
1. Wall facing kip to wall from close
2. Wall facing kip to wall from far
Click here for skill demo for #1 and #2.
3. Knees on box handstand push-up
4. Pike position handstand push-up
Click here skill demo for #3 and #4.
Conditioning:
1. Kip, from level ground only or strict using up to one ab mat.
2. Wall walks, rep is complete when wrists are to the wall
3. Dumbbell push-ups with ab mat between and chest reaching to front of the hands
Odd minutes: 3 Power Cleans @ 70%
Even minutes: 5 Handstand Push-ups, strict or at athlete's hardest progression
Handstand push-up scaling options. Choose from skill development or conditioning.
Skill Development Progressions: (in order from hardest to easiest)
1. Wall facing kip to wall from close
2. Wall facing kip to wall from far
Click here for skill demo for #1 and #2.
3. Knees on box handstand push-up
4. Pike position handstand push-up
Click here skill demo for #3 and #4.
Conditioning:
1. Kip, from level ground only or strict using up to one ab mat.
2. Wall walks, rep is complete when wrists are to the wall
3. Dumbbell push-ups with ab mat between and chest reaching to front of the hands
-Conditioning-
18 minute AMRAP:
15 Box jumps, 24/20 inches
12 Push press, 115/75 pounds
9 Toes 2 bar
-Cool Down-
Foam Roll:
- Back
- Lats
- Quads
Post all results to comments.
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