May 23, 2020 – Competition

At-Home Workout (No Equipment)
For our at-home and travel workouts, please start a clock and allow it to run throughout your training session. The entire session will take 60-minutes or less, and staying accountable to the clock will allow you to maintain the appropriate intensity and stimulus.

Ten rounds for time of:
200 Meter Run or 40 Running Man Line Jumps
10 Down Ups
10 Back Pack Cleans

Three sets, for controlled reps, of:
60 second Single-Leg Ground to Sky Reaches (right leg)
60 second Single-Leg Ground to Sky Reaches (left leg)
Rest 60 seconds
60 seconds of Hip Bridges
30 seconds of Hip Bridges with Hold at Extension
Rest as needed

Followed by…

Three sets of:
2 minutes of Stretch # 1 (your top priority stretch of choice)
Rest 60 seconds
2 minutes of Stretch # 2 (your second priority stretch of choice)
Rest 60 seconds

Coaches Note:
The intention of today’s session is consistency.

How steady can you move through this workout. Start off at a smooth pace and then evalutate how you are feeling around round 6 or 7. Try to ramp up the effort towards the end and finish strong.

At-Home Workout (Limited Equipment)
For our at-home and travel workouts, please start a clock and allow it to run throughout your training session. The entire session will take 60-minutes or less, and staying accountable to the clock will allow you to maintain the appropriate intensity and stimulus.

Ten rounds for time of:
200 Meter Run or 50 Double-Unders
10 Down Ups
8 Dumbbell Power Cleans

Three sets, for controlled reps, of:
60 second Single-Leg Ground to Sky Reaches (right leg)
60 second Single-Leg Ground to Sky Reaches (left leg)
Rest 60 seconds
60 seconds of Hip Bridges
30 seconds of Hip Bridges with Hold at Extension
Rest as needed

Followed by…

Three sets of:
2 minutes of Stretch # 1 (your top priority stretch of choice)
Rest 60 seconds
2 minutes of Stretch # 2 (your second priority stretch of choice)
Rest 60 seconds

Coaches Note:
The intention of today’s session is consistency.

How steady can you move through this workout. Start off at a smooth pace and then evalutate how you are feeling around round 6 or 7. Try to ramp up the effort towards the end and finish strong.

PRIMARY SESSION

A.
For breathing efficiency and movement quality:
100 Wall Ball Shots (20/14 lbs)*
*Every 2 minutes, including 3,2,1,GO!d, perform a 200 meter run or 200 meter row.

Breathe exclusively through your nose throughout this entire portion. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through your nose.

B.
Gymnastics Skills & Drills – Handstand Walk Progressions
For all handstand walking progressions please keep the hands turned out (external rotation) 90 degrees so that the middle fingers point directly away from each other and thumbs point forward.

For 2 minutes, perform one set of:
Freestanding Handstand Marching x max reps
*Accumulate reps as necessary.

Followed by. . .

Every minute, on the minute, for 6 minutes (3 sets) of:
Interval 1 – Handstand Marching x 10 reps + Handstand Walk x 3 meters + Handstand Marching x 10 reps
Interval 2 – Wall Climb (up) + Yoyo Walk x 2 meters + Wall Climb (down)

Followed by. . .

Every 45 seconds, for 3 minutes (2 sets) of complex:
Interval 1 – Box Bridged Handstand Push-Ups x 6-8 reps
*At the top of each push-up, press your forehead as far away from the wall as your mobility will allow.
Interval 2 – Straight Leg Bottom Balance x 30 seconds

Followed by. . .

Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Handstand Walk x 3-5 meters
Interval 2 – Back-To-Wall Handstand Shoulder Shrugs x 20 reps

C.
Deadlift
*Set 1 – 4 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 2 reps @ 80-85%
*Set 4 – 1 rep @ 85-90%
Rest 2 minutes

D.
For time
21 Deadlifts (275/185 lbs)
21 Strict Handstand Push-Ups
50-Foot Handstand Walk
15 Deadlifts
15 Strict Handstand Push-Ups
50-Foot Handstand Walk
9 Deadlifts
9 Strict Handstand Push-Ups
50-Foot Handstand Walk

Rest until the running clock reaches 16:00, and then. . .

For time:
20 Box Jumps (30″/24″)
(no bounding – jump to the top, fully extend your hips, and then step down)
20 Chest-to-Bar Pull-Ups
20 Box Jumps (30″/24″)
40 Toes-to-Bar
20 Box Jumps (30″/24″)
60 Pull-Ups

E.
Three sets of:
Glute-Ham Raises x 8 reps @ 3011
Rest 10-15 seconds
Reverse Hypers or Band Pull-Through Wearing a Weighted Vest x 20 reps @ 1010
Rest as needed