Practice handstand walk progressions
- side leaning (wall or box)
- hand lift offs (wall or box)
- shoulder taps (wall or box)
- plate walking ( wall or box)
- partner assisted
After each set of HSW do 5-10s (tucked) frontlever hang/ (tucked) L-hang
For time
25 strict pullups
50 Pushups
75 Situps
TC 10 min
Find max weight in 12min.
Max number of reps in 90sec.
Variations:
- floor (normal)
- 20'' box
- 24'' box
- 30'' box
One unbroken attempt for max time with 50% bodyweight in each hand.
- 3min cap -
Max number of calories in 1min
For good form
5 Sets
3 Pause snatches With 3sec. (1 Pause @knee 2nd Pause in catch)
90 sec Rest
4 sets
Snatchbalance + 4 overheadsquats
2 min rest
3 sets of:
5 Front Squats with 3sec. ecc.
rest by feel
6-10 single arm DB-Floor press @21X1 (each side)
rest by feel
4-8 Chin ups/Feet supp./ring rows
rest by feel
3 sets of:
20-40sec. split squat hold (each side)
8-12 pallof press (each side)
12 banded Facepulls into 30sec. pull apart hold
EMOM 24
1. 200 m row
2. 15 cal Echo bike
3. ME skierg
4. rest
3 rounds of each set:
2min on/1min Off:
1.Kettlebell Swings and plate ground to Overhead:
a) 15 KB-swings
b) 15 Plate ground to Overhead
2. Heavy DB-snatches and Slam Balls
a) 6 snatches
b) 10 Slam Balls
3. Sandbag over shoulder and bearhug
a) 6 sandbag cleans
b) 20 sec.bearhug
4. Sled Pull and goblet squats
a) 1 sled Pull
b)10 goblet squats