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'

08.15.2023

Super Set 2 rounds

A.  Gymnastics complex- rest as needed between sets

1️ HSPU from the box x 2
2️ Walk out to plank and back to stack x 2
3️ Leg raises x1 per leg
4️ Corner walk x1 per corner
5️ Leg raises x1 per leg
6️ HSPU from the box  x 2  

B. Single leg KB  RDLs x 6-8 reps heavy
 
 
 
 
Strength
Deadlifts 
8 sets of 2 reps @ 80%
between sets complete 2 strict HSPU

WOD
"Grunt Work"
4 rounds
200m run
2 wall walks
6 sand bag over the bar  150/100/70 Rogue and Wreck bags
8 kipping HSPU or regular push ups
Rest 1:00

03.13.2023

Strength Cycle week 1
strict press
5 reps @ 65% 
5 reps @75%
5+ reps @ 85%

handstand skills
Alexandra Aurora LaChance (@alexlachancetraining) • Instagram photos and videos
1-3 Rounds:
10-20 Handstand Shoulder Shrugs
10-20 Handstand Shoulder Taps
10-30 sec Single Arm Handstand Hold

Tips:
▪️Keep the supporting elbow locked out, head neutral and shoulders pushed up into the ears on taps and holds.

▪️Squeeze glutes and maintain a tight hollow position with feet together and tops of feet resting on the wall.

⭐️Scale #1: Perform circuit in a plank position

⭐️Scale #2: Place feet up on a box with hips stacked over the shoulders

⭐️Scale #3: Wall walk feet up the wall until you are in a diagonal position. As you get stronger and more comfortable, move the hands closer to the wall until you are vertical.

WOD
"Butterfly"
5 rounds for time
1 rope climb
5 power cleans 155/105  135/95  115/75
30 DUs or 30 speed steps counting right foot only

08.25.2021

Warm up
2 rounds
Run 200m
10 prone PVC raises
5 prone swimmers

2 rounds
5-10 push ups
30 second handstand hold against wall



Handstand warm up sequence https://www.instagram.com/p/CLKOBymjd6Q/
1️⃣ Wrist Ups (from knees):
keep fingers on ground (palms/thumbs come off ground).
Elbows stay locked.
Consistent pace on both upward and downward action
(10 reps x 1 round)

2️⃣ Wrist Rolls (10 reps)

3️⃣Plank Wrist Ups w/ Shift:
shift weight from shoulders and lift opposing palms/thumbs off ground. Controlled pace throughout
(5 reps each side x 2 rounds)

4️⃣Wrist Rolls (10 reps)

5️⃣Extended Arm Stretch:
Palm forward:
peel fingers back slowly while keeping elbow locked out.
Stretch wrist and forearms as much as possible.
(10 sec hold each side)
Palm down:
push down on back of hand while keeping elbow locked out.
Use light pressure and build according to what you can handle
(10 sec hold each side)

6️⃣Forearm “Massage”:
lay forearm on ground and use knee to massage forearm.
Use light pressure at first as it can be uncomfortable if not used to it.
(10 sec each side x 2 rounds)

Handstand skills
https://www.instagram.com/p/CDN19SBgGaF/
3 sets
A. box pike hold with single leg raises x 30 seconds
B. abmat for a target- box strict hspu x 5 reps @31X1


Strength
Front squat box Squat 21X1; 2,2,1,1,1; rest 2-3mins
*last time with tempo and a box so make the singles TOUGH


WOD
"Award Tour"
5 rounds for time
6 hang power cleans 155/105 135/95 115/75
5 strict HSPU or box piked hspu to an abmat
6 deadlifts 155/105 135/95 115/75

12.04.2020

Warm up
3 rounds
10 curtsy lunges
10 DB muscle snatch each side-light load
20 second side plank hold/side


Home Weightlifting
A. back squat + back squat jump 5 sets of 3 + 1
B. step ups with a 3 second eccentric 2 sets of 10 reps/leg
C. single leg RDL 4 sets of 5/leg with a 3 second eccentric



Strength
back squat
5 reps @ 55%, 60%, 65%
1 rep @ 81%, 83%, 85%

Handstand Skills
6:00 EMOM
min 1- handstand hold or kick to handstand on wall x 5 reps
*put feet together before making contact with the wall. Contact the wall softly if possible

min 2- wall facing handstand marching x 20 reps total or marching with feet on the cooler


WOD
"Lift Up"
20 Turkish Get Ups for time- use 53/35 if you can

scale load as needed but I want a challenge where you will take 6-8:00 to finish the reps


Finisher
3 sets
30 second DB leg lowering
10 Cossack squats (5/side)
20 plank DB pull thrus (10/side)
30 seconds hollow hold- add a DB for extra challenge
10 wide stance DB Romanian deadlifts
20 tall plank knee to elbow (10/s)
rest 1:00

11.06.2020

Warm Up
2 rounds
10 wall slides

10 alt. reps KB rack drop lunges https://www.youtube.com/watch?v=EjGByhYeO-Q

10 prisoner Kang squats- no weight https://www.youtube.com/watch?v=p2cQp1aAWjc

10 each side lateral banded step overs- use the plate from the drop lunges




Mobility
wrist stretches x 1:00

banded work x 10 each- use the thin orange bands

1. 3 second holds in the 'w' position x 4 sets

2. pull aparts

3. diagonal pull aparts

4. pass thrus





Skill: handstand progressions (10:00)

1. donkey kicks x 10 reps
2. kicks to the wall x 5 reps
3. handstand hold on wall or free standing- 30 seconds - 60 seconds
4. handstand march on a box- in a pike position, hands on the floor marching and moving the body- 20 reps
**great read**
https://wodprep.com/blog/handstands-for-beginners/




Strength

Every 2:00 for 12:00

2 clean pulls

1 power clean
1 squat clean
build load from 60%


WOD
"Air Walker"
3 rounds for time
20 single DB front squats 50/35 35/20
15 HSPU or sub pike from a box
10 single arm devil's press - 5/side 50/35 35/20

05.29.2020

Warm Up
3 Sets
Yoga Push Up x 8
Prone Snow Angels x 8
Scapular Push Ups x 8
Side Plank Rotations x 8/side
*move slow and deliberately



Handstand work on a box or a cooler

3 sets
A. inverted shoulder taps x 10 each side

B. walk out and back x 5 reps

C. leg lift x 1 rep each side + walk out to a corner and back/each corner x 3 sets
Rest as needed


WOD
"It's so short, it's almost over!"

90 seconds AMRAP
6 sets - Rest 60 seconds and pick up where you left off
2 alternating single arm devil's press
10 air squats
4 alternating single arm devil's press
15 air squats
6 alternating single arm devil's press
20 air squats

 keep adding 2 reps devil's press and 5 reps air squats


Core Finisher
https://www.youtube.com/watch?v=xiAGtshh0DM&t=26s
Three sets of:
Hand Plank Shoulder Circles x 10 reps (clockwise)

Hand Plank Shoulder Circles x 10 reps (counterclockwise)

Hand Plank Knee-to-elbow x 15/30/45 seconds (right leg)
Hand Plank Knee-to-elbow x 15/30/45 seconds (left leg)
Reverse Snow Angle x 15/20/30 reps

Stretch Body Hold x 15/30/45 seconds