SKILL WORK
EMOM 5:
1-3 wall walks
- Beginner: partial ROM wall walks.
- Intermediate: 1-3 wall walks
- Advanced: perform 1 wall-facing HSPU at the top of each wall walk.
HANDSTAND PUSH-UP REVIEW AND TEST
2 sets:
1-7 handstand push-ups
– Rest 1:00 between sets.
- Less than 3 reps = scale to piked push-ups. 3-5 reps = scale volume. 7 reps = Rx.
RX
For time:
100 air squats
5 handstand push-ups
25-ft handstand walk
75 air squats
10 handstand push-ups
25-ft handstand walk
50 air squats
15 handstand push-ups
25-ft handstand walk
25 air squats
20 handstand push-ups
25-ft handstand walk
INTERMEDIATE
For time:
100 air squats
5 pike push-ups
20 alternating shoulder taps (stomach facing the wall)
75 air squats
10 pike push-ups
20 alternating shoulder taps (stomach facing the wall)
50 air squats
15 pike push-ups
20 alternating shoulder taps (stomach facing the wall)
25 air squats
20 pike push-ups
20 alternating shoulder taps (stomach facing the wall)
BEGINNER
For time:
50 air squats
5 seated DB shoulder presses (10/15 lb)
20 alternating shoulder taps (in pike hold)
35 air squats
10 seated DB shoulder presses (10/15 lb)
20 alternating shoulder taps (in pike hold)
20 air squats
15 seated DB shoulder presses (10/15 lb)
20 alternating shoulder taps (in pike hold)
10 air squats
20 seated DB shoulder presses (10/15 lb)
20 alternating shoulder taps (in pike hold)
2 sets:
1:00 foam roll lower back
:30 cat-cow
:30 standing pike stretch
2-3 minutes Rowing Running Biking Over All Dynamic Body Activation
1 set:
10 leg swings/leg
10 lateral leg swings/leg
5 air squats
5 sumo stance squats
5 narrow stance squats
5 air squats
1 set:
10 arm swings across
10 arm swings overhead
10 torso twists/direction
5 air squats
5 sumo stance squats
5 narrow stance squats
5 air squats
1 set:
5 inchworms + 1 push-up each
:30 alternating spiderman stretches
:30 air squats
1 set:
5 diver bomber push-ups
:30 squat-to-stands
:30 air squats