09.28.2023

Handstand Primer
A.  seated plate presses- legs straight out pressing a plate overhead- use the lats x 10 reps
B. box piked hold to walk out to a tall plank x 5 reps
C. Nose to wall handstand hold x 30 seconds
 
Handstand skills
A. 3 sets
5 donkey kicks to wall
rest 30 seconds
3 wall walks + 1 wall facing strict HSPU negative

B. 3 sets of 20 reps handstand marching on wall or on box (10/side)
 

 
WOD
"Scrambled Eggs"
10:00 AMRAP
3 bar/ring muscle ups or 6 dips (box, banded, or ring dips)
4 wall walks
5 shuttle runs, 1= out and back 25'

08.31.2023

Primer
Handstand skills
A. 3 sets
5 donkey kicks to wall
rest 30 seconds
3 wall walks + 1 wall facing strict HSPU negative

B. 3 sets of 20 reps handstand marching on wall or on box (10/side)
 
C. 3-6 strict handstand push ups
followed by handstand walking practice for 1:00
or wall walk practice for 1:00


WOD
"Wheels Up"
12:00 AMRAP
8 single DB box step ups  24/20"  50/35  35/20
10 DB snatch 50/35  35/20
12/10 cals bike

11.20.2021 Partner WOD

Warm Up
2:00 cardio choice
10 KB sumo deadlifts
10 KB good mornings
5/side KB hip hurdles
5/side KB Turkish sit ups
2:00 cardio



Primer
2 sets
OH carry x 100' (50 feet each side)
prone PVC lift offs
banded lat pull downs



WOD
"Heartache"
with a partner
8 rounds for time- split however you like
10 front squats 185/135 155/105 135/95 115/75
20 TTB or hanging knee raises
50 DUs or 100 single unders


Post WOD abs
3 sets
40 seconds on/ 20 seconds rest
plank up downs https://youtu.be/7lkTAaNWZj8
donkey kicks
straight leg sit ups
tall kneeling to standing- add weight in the front rack if you can
rest as needed before the next round

06.29.18

Warm Up2 rounds:

200m run 10 pause jump squats https://www.instagram.com/p/BkIXOgdjjN5/?taken-by=functional.bodybuilding 10 ( 5 each side) KB deadbug 10 glute bridge 30 second ring plank hold

Primer:

Shoulder flow with bands: https://www.instagram.com/p/BiM-3q9BvNr/?taken-by=marcusfilly wrist flow: https://www.instagram.com/p/BkEQccqBpoI/?taken-by=chuckbennington

Skill: handstand progressions 6:00-8:00 1. donkey kicks x 10 reps- next to the wall, both hands on the ground, kick up your legs at the same time and extend them to the wall

2. handstand hold on wall or free standing- 30 seconds - 60 seconds 3. kick to wall and slowly lower yourself to the head stand position (handstand negative) and then come off the wall. No full handstand push up here. Just the negative. x 5 reps 4. handstand march on a box- in a pike position, hands on the floor marching and moving the body- 20 reps

then.... Every 45 seconds for 4:30 (6 sets) complete 4 unbroken HSPU- athlete can do strict, kip, or pike from a box or the floor

WOD For Time 200m run Thrusters x 5 95/65 400m run Thrusters x 10 800m run Thrusters x 15 400m run Thrusters x 10 200m run Thrusters x 5

12.21.17

Warm UpTwo sets of: Good mornings x 20 repetitions Air Squats x 20 repetitions Skipping for height x 20 meters Skipping for distance x 20 meters Backward skipping x 20 meters

Mobility: Twisted Cross (pec stretch) x 30 seconds (each arm)

Band squats (upper) with a partner: have the athlete place both hands inside a resistance band with the backs of the hands against the band.  Holding onto the band to create resistance, have the athlete place both arms overhead and pull back from the shoulders to keep tension while performing a squat.  6-10 reps each

Primer: One set of: Wall Slides x 40 reps (or 2 minutes)

then...

Option 1 – Every 30 seconds, for 2 minutes (4 sets) of: Donkey Kicks x 12 reps

Option 2 – Every 30 seconds for 2 minutes (4 sets) of: Back-To-Wall Handstand Hold x 15 seconds

Barbell warm up: 5 Good Mornings 5 Back Squats 5 Snatch Grip Elbow Rotations 5 Snatch Grip Behind the Neck Presses 5 Snatch Grip Stiff-Legged Deadlifts 5 Overhead Squats

Primer: 3 sets of 3 reps tall snatch- start with empty barbell and add light load 3 sets of 2 reps snatch balance- light load and build

WOD 5 RFT 30 air squats 15 power snatches 95/65 25 DUs or 50 singles