Wednesday
Warm-up
Warm-up
2 minutes Rowing Running Biking
Over All Body Activation
Over All Body Activation
SMOOTH AMRAP 8:
5/8-cal. Echo bike
10 PVC pass-throughs
15 hollow rocks
:15 wall-facing handstand hold
Gymnastics
Metcon (AMRAP – Reps)
PRE WORKOUT SKILL SESSION
EMOM 7:
1-5 wall walks
EMOM 7:
1-5 wall walks
Warm-up
Warm-up
STRICT HANDSTAND PUSH-UP REVIEW
2 Pike push-up
:20 Handstand hold
2 Handstand push-up negative
:20 Tripod hold
2 Strict handstand push-up
2 Pike push-up
:20 Handstand hold
2 Handstand push-up negative
:20 Tripod hold
2 Strict handstand push-up
Metcon
Metcon (AMRAP – Rounds and Reps)
RX
AMRAP 10:
7/10-cal. Echo bike
10 strict handstand push-ups
AMRAP 10:
7/10-cal. Echo bike
10 strict handstand push-ups
INTERMEDIATE
AMRAP 10:
7/10-cal. Echo bike
5 box assisted pike push-ups
BEGINNER
AMRAP 10:
4/7-cal. Echo bike
10 push-ups / DB strict press
Cool Down
2 sets:
10 Cuban presses (PVC)
10 Y-raises (use small plates)
10 T-raises (use small plates)
10 Cuban presses (PVC)
10 Y-raises (use small plates)
10 T-raises (use small plates)
Complete 5-8 rounds.
High skill gymnastic pressing.
Perform the strict handstand push-ups in 3 sets or less every round.
The reps and sets on the handstand push-ups should be sustainable for all 10 minutes.
Complete bike calories in well under a minute each round.