Tuesday
Warm-up
Warm-up
2 minutes Rowing Running Biking
Over All Dynamic Body Activation
Over All Dynamic Body Activation
Then "Tabata " Core Alternate 8 Sets of:
:20 Russian twist
:10 Rest
:20 Banded pass thru various
2 sets:
:40 bike, ski, row, run, or single-unders
:10 rest
:30 hollow hold
:10 rest
:20 handstand hold on the wall
:10 rest
HANDSTAND WALK PROGRESSION AND PRACTICE
1:00 Partial kick-up
1:00 Full or partial smooth wall walk up and walk down.
1:00 Handstand hold against wall
1:00 Handstand walk 1 ft to wall
3:00 Handstand walk/ WOD progression
WOD PRIMER
2 Rounds of:
5-10ft Handstand walk or progression
8 KB Swings Grn/Red Blu/Grn
Metcon
Metcon (AMRAP – Rounds and Reps)
RX
AMRAP 9:
15 KB swings (24/32 kg)
50-ft handstand walk
AMRAP 9:
15 KB swings (24/32 kg)
50-ft handstand walk
INTERMEDIATE
AMRAP 9:
15 KB swings (24/32 kg)
25-ft handstand walk
BEGINNER
AMRAP 9:
15 KB swings (24/32 kg)
100-ft bear crawl
Finisher
Metcon
8 sets:
:20 seated L-sit hold
– Rest :10
:20 seated L-sit hold
– Rest :10
Cool Down
3 sets:
30 ATY raises
:30 banded pull-aparts
– Rest as needed between sets.
30 ATY raises
:30 banded pull-aparts
– Rest as needed between sets.
Today is our high-skill workout for the week.
Athletes should aim to complete 4-6 rounds.
The KB swings should be performed unbroken for as long as possible.
Athletes should select a high-skill movement to replace the HSW if they’re scaling.
Athletes should anticipate feeling shoulder fatigue during this workout.