Mobility & Activation
Two sets of:
Partner T-Spine Stretch x 15-20 seconds
and then …
Two sets of 10 reps each:
CrossOver Symmetry Reverse Flys
CrossOver Symmetry Pull Downs
CrossOver Symmetry Victory
CrossOver Symmetry 90/90 Drill
followed by …
Two rounds of:
50 Single Unders
100 Foot Single Arm Overhead Carry (each arm)
20 Banded Face Pulls
30 Second Ring or Pull-Up Bar Hang
20 Plank Position Shoulder Taps (10/arm)
A.
Take 15 minutes to play around with your handstand walking. This is unstructured time for you to ‘play’ and add in your favorite drills, work on your speed, distance or balance on your hands.
Some drills you may want to incorporate are the following:
Freestanding Handstand Marching
Handstand Marching on Box
Wall Facing Handstand Marching
10 Donkey Kicks
B.
Three sets of:
3 Ring Swings + 1 Pop Swing
Rest 30-45 seconds between sets
Followed by…
Three sets of:
3-4 Jumping Ring Muscle Ups
Rest 30-45 seconds between sets
Followed by…
Invictus Muscle-Up Density Test:
Max Ring Muscle Ups in 90 seconds
Rest 60 seconds
Max Ring Muscle Ups in 60 seconds
Rest 30 seconds
Max Ring Muscle Ups in 30 seconds
OR
Five sets of:
15 Ring Rows + 5 Feet on Box Turnovers
Rest 30-45 seconds between sets
C.
35-54:
Every minute, on the minute, for 40 minutes:
Station 1: 30 Double Unders + 6 Alternating Pistol Squats
Station 2: 100 Foot Sandbag Bearhug Carry (150/100lbs) + 10 Line Facing Burpees
Station 3: 25-50 Foot Handstand Walk
Station 4: Max Machine of Choice (Bike, Row, Ski or Run)
Station 5: Rest
55+:
Every minute, on the minute, for 40 minutes:
Station 1: 20 Double Unders + 6 Weigthed Box Step-Ups (20/14 lbs to 24/20″)
Station 2: 100 Foot Sandbag Bearhug Carry (100/50lbs) + 10 Line Facing Burpees
Station 3: 3 Wall Walks
Station 4: Max Machine of Choice (Bike, Row, Ski or Run)
Station 5: Rest
Optional Cooldown
Take 5 minutes to walk around, bringing your heart rate down and then roll out the traps and upper back to help release some neck tension.
General Training Notes
Handstand Walk Play Time
This portion should be FUN! I like having some unstructured time to feel out your favorite drills and play around – no pressure here. Just enjoy.
Ring Muscle-Up Drills
You get two options. If you have ring muscle-ups (even if it is only 1) then we’d like you to do our Invictus Muscle-Up density test. If you don’t have ring muscle-ups then opt for the alternative option and work on strenghtening your horizontal pulling on the rings. If the feet on box turnover is too challenging then progress to a feet on the floor turnover.
EMOM
Classic 40 minute EMOM coming up today. 30 minutes are so 2015-2020. 😉 On station 1 you should be aiming for about 40-45 seconds of work. Station 2 you’ll want to move quick with that sandbag and burpees to again finish in around 40-45 seconds. Station 3 will be largely skill dependent but again should be about 40-45 seconds, then we’ll hit the machine of your choice at a hard pace but one that you should be able to recover from during the 60 second rest. Please see below for alternate suggestions for the sandbag carry if you don’t have one at your gym.
Double Under Progression Options
Reduce the reps by half
Single-Unders x 30 seconds
Penguin Taps x 30 seconds
Pistol Progression Options
Plates
Candlestick Roll to Pistol Balance
Kickstand Squat
Sandbag Carry Progression Options
Front Rack KB Carry (heavy)
Medicine Ball Carry (heavy)