Activation & Warm-Up
Two sets of:
Shoulder Mash x 30 seconds per side
Shoulder Circles x 10 reps each direction
Banded Presses x 10 reps
and then …
Dirty 30 Warm-Up (this is a warm-up, not a workout, so keep it low intensity)
30 Cal Bike
30 Air Squats
30 Push Ups
30 Strict Pull Ups (use a band if needed)
A.
Ten sets of:
2 Power or Split Jerks @ 65-75%
Rest 45 seconds between sets
*Build based on quality over the 10 sets and please use blocks.
B.
Handstand Walk Prep
Piked Wall Handstand Hold x 90-120 seconds
*Accumulate time in this position and play around here!
into …
and then …
Handstand Walk Fun
Every minute, on the minute, for 3 minutes:
10-15 Kettlebell Push Press (weight athletes choice)
15 seconds Max Distance Handstand Walk OR Wall Walks
C.
35-49:
Complete as many rounds and reps as possible in 30 minutes of:
30/24 Calorie Echo/Assault Bike
30 Wall Ball Shots (20/14 lbs to 10/9′ target)
30/24 Calorie Row
30 Strict Handstand Push-Ups
400 Meter Run
30 Box Jumps (24/20″)
50-54:
Complete as many rounds and reps as possible in 30 minutes of:
30/24 Calorie Echo/Assault Bike
30 Wall Ball Shots (20/14 lbs to 10/9′ target)
30/24 Calorie Row
20 Strict Handstand Push-Ups
400 Meter Run
30 Box Jumps (24/20″)
55-59:
Complete as many rounds and reps as possible in 30 minutes of:
30/24 Calorie Echo/Assault Bike
30 Wall Ball Shots (20/10 to 9′ target)
30/24 Calorie Row
15 Strict Handstand Push-Ups to 3-5″ riser
400 Meter Run
30 Box Jumps/Step-Ups (24/20″)
60+:
Complete as many rounds and reps as possible in 30 minutes of:
30/24 Calorie Echo/Assault Bike
30 Wall Ball Shots (20/10 to 9′ target)
30/24 Calorie Row
7 Wall Climbs
400 Meter Run
30 Box Jumps/Step-Ups (24/20″)
If you don’t have Strict Handstand Push-Ups then complete the above doing one of the following progressions:
Elevated Foot Handstand Push-Ups
Elevated Knee Handstand Push-Ups
Hamstring Curl Handstand Push-Ups
L-Seated Dumbbell Press (choose a weight that is challenging but you can do unbroken)
D.
Two sets of:
Max Effort Banded Triceps Extensions (aim for 30+)
General Training Notes
We are keeping the same progression from last week except you’ll do power or split jerks. Please use blocks so that you can drop the weight from overhead and not need to re-rack every time. Then some handstand walking drills – please do the handstand to cartwheel drill. This is to help you feel comfortable bailing from your handstand. Many are afraid to kick up into a handstand because they don’t know how to bail so this drill will help everyone get comfortable with coming out of a handstand safely.
Then nothing like a long 30 minute amrap! Grab a friend to do this with and feel free to ‘upgrade’ this by increase the wall ball weight or adding a deficit to your strict handstand push ups (or removing the riser). The intention is for you to stay moving for 30 minutes, building that lung capacity!