January 9, 2024 – Competition Program

Primary Training Session
Get Moving || Warm-Up
Three sets of:
100 Foot Single Arm Overhead Carry (each arm)
100 Foot Suitcase Carry (each arm)
20 Alternating Shoulder Taps (plank position)
20 Banded Pass Throughs
20 Banded Pull Aparts

Followed by…

Five sets of:
4 Lateral Hurdle Hops
Rest as needed

*Perform back and forth across a low box or bench.

A.
Three sets of:
5 Back to Wall Handstand Kick Ups
Rest 30 seconds
3 Wall Walks
1 Wall Facing Strict Handstand Push-Up Negative @ 31A1
Rest 60-90 seconds between sets

Followed by…

Three sets of:
Handstand Marching x 60 reps

OR

Max Free Standing Handstand Shoulder Taps
Rest 60-90 seconds between sets

Followed by…

Every minute, on the minute, for 6 minutes:
50 Foot Handstand Walk

OR

Spend 6 minutes accumulating as much distance as you can.

B.
For time:
10-20-30-40-50-40-30-20-10 reps of:
Unbroken Double Unders
*You have to stop at every dash, but cannot break during the required reps. If you do, start THAT set of reps over, do not go back to the beginning.

TIME CAP = 8 MINUTES

At the 8 minute mark…

For time:
20 Wall Walks

Rest 5-10 minutes, then…

C.
Every minute, on the minute, for 24 minutes:
Minute 1 – 400 Foot Shuttle Run (25 foot increments)
Minute 2 – 5 Dumbbell Burpee Box Step-Overs (50/35lbs DB’s to 24/20″)
Minute 3 – 15 Toes to Bar

General Training Notes:
Just like last Tuesday we’ve got multiple conditioning pieces coming up. The emphasis today is on skill work and open/QF prep. We’ll kick things off with a Handstand Walk EMOM. After that we’re on to a double under challenge. Can you stay unbroken there? After that we’ll move into our wall walk density portion where a good goal is going to be sub 2:30-3 minutes for the 20 reps. Once that’s done we’ll move into our Tuesday EMOM. Goals here are around 50 seconds on the shuttle run, 30-35 seconds on the burpee step overs, and less than 30 seconds on the Toes to Bar. This isn’t our most challenging EMOM to date, but it is a lot of reps crammed into a short window and we’re only cycling through 3 total stations so you get less stimulus change than in a 4 minute round.