General (5 minutes)
2:00 jump rope
400m run
________
Specific (15:00)
:10 dead hang
10 hollow rock
10 Superman
5 kip swing
5 hanging leg raise/strict toes to bar
5 kipping toes to bar (or scale)
_______
10 plank shoulder tap
2-3 wall walk
:20 back to wall HS hold
:10 balance on head back against wall (tripod position)
3×3-5 kipping handstand push up practice and scale selection
_______
5 KB deadlift
5 Russian KB Swing
5 American KB Swing
RXconditioning:
5:00 AMRAP
15 wall walk
Max double unders
2:00 rest
5:00 AMRAP
7 KB swing (70/53lb.)
5 toes to bar
2:00 rest
5:00 AMRAP
400m run
Max HSPU
Intermediate
5:00 AMRAP
10 wall walk
Max double unders
2:00 rest
5:00 AMRAP
7 KB swing (53/35lb.)
5 toes to bar
2:00 rest
5:00 AMRAP
400m run
Max abmat HSPU
Baseline
5:00 AMRAP
50 plank shoulder tap
Max single under or plate hops
2:00 rest
5:00 AMRAP
7 KB swing (20/10lb.)
5 V up
2:00 rest
5:00 AMRAP
400m run
Max seated strict shoulder press (DB’s)
Or pike HSPU
3:00 row, bike, ski or easy jog
Today we get after 3×5:00 AMRAPs. The goal is to accumulate as much work as possible at each of the 5:00 blocks. Each block has a different emphasis or flavor, so there will be different limitations that appear for each athlete. Scaling will be key for the 1st block to allow for at least 2:00 worth of double unders, the middle block should allow for a steady flow back and forth between the KB and T2B with no breaking up reps to start and the final block should provide 2:30 + time to accumulate as many HSPU as possible.