Today we set aside time to progress your inverted abilities. This time is tremendously important and valuable in your experience and outcome in our training methodology. The more you can refine these skills, the better you will execute and express high amounts of power in our “for time” workouts when they appear in the middle of them, and it’ll minimize scaling needed.
3:00 erg of your choice
________
10 PVC pass through
10 Reverse PVC Pass through (Start with PVC behind body, palms facing body)
:10 Supinated hang
:10 Top of push up hold (hollow position with trunk, shoulder blades a part)
10 Lateral lateral
10 Cossack hlide
2 rounds
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3 empty barbell deadlift
3 strict press
3 front squat
3 strict pull up (banded or ring row work as well)
3 rounds
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Skills and drills with coach below
10:00 of handstand walk practice
- Pike Handstand hold with box (https://www.youtube.com/watch?v=vYgSTidua9A)
- Lunge to handstand (https://www.youtube.com/shorts/KRkK6M1Y738)
- Handstand hold on wall
- Shoulder taps on wall
- Wall facing Balance Transition drill to free (https://www.youtube.com/shorts/86RHfkL6wMQ)
- Free standing handstand hold practice (4×4 area)
- Free standing shoulder taps (https://www.youtube.com/shorts/52zM4svOcak)
- Handstand walking practice with spotter (coach or peer, hand on legs while upside down)(https://www.youtube.com/shorts/sdMG4ujCARU)
- Pirouette practice (rotating direction while inverted)
Take 2 attempts at the long handstand walk possible
RX Conditioning:
15 strict press (135/95)
20 strict pull up
25 front squat (135/95)
100ft. Handstand walk
25 front squat (135/95)
20 strict pull up
15 strict press (135/95)
For time.
17:00 Time Cap
Intermediate:
15 strict press (95/65lb.)
20 strict pull up (Banded)
25 front squat (95/65lb.)
50ft. Handstand walk OR 12 Wall Walk OR 36 Shoulder taps
25 front squat (95/65lb.)
20 strict pull up (Banded)
15 strict press (95/65lb.)
For time.
Baseline:
15 strict press (75/55lb.)
20 strict pull up supported by legs or Ring Row
25 front squat (75/55lb.)
100ft. Bearcrawl
25 front squat (75/55lb.)
20 strict pull up supported by legs or Ring Row
15 strict press (75/55lb.)
For time.
3×15 Lateral dumbbell shoulder raise
+
3x 15 Banded Face pull
Rest as needed
(*This can be done any day of the week, no coach needed. It is designed for members who are feeling sore and beat up but would like to come into the gym and can have available space to move.
5:00 Easy Bike
100ft Bear crawl forward
100ft. Bear crawl backward
100ft. Lateral lunge
5:00 Easy Ski or Row
20 Scorpion stretch
:30 Kneeling lat/Tricep stretch (Kneeling Thoracic Extension/Lat Stretch)
30 Kneeling banded twist each side Kneeling Band Oblique Twist
5:00 easy Row or Ski
:30 Half kneeling thoracic rotation (wall) (Half Kneeling Thoracic Rotation (Open / Wall))
:30 Half kneeling thoracic rotation (opposite side)
1:00 bottom squat hold
2 rounds for quality
10:00 of handstand walk practice
- Pike Handstand hold with box (https://www.youtube.com/watch?v=vYgSTidua9A)
- Lunge to handstand (https://www.youtube.com/shorts/KRkK6M1Y738)
- Handstand hold on wall
- Shoulder taps on wall
- Wall facing Balance Transition drill to free (https://www.youtube.com/shorts/86RHfkL6wMQ)
- Free standing handstand hold practice (4×4 area)
- Free standing shoulder taps (https://www.youtube.com/shorts/52zM4svOcak)
- Handstand walking practice with spotter (coach or peer, hand on legs while upside down)(https://www.youtube.com/shorts/sdMG4ujCARU)
- Pirouette practice (rotating direction while inverted)
Take 2 attempts at the long handstand walk possible
